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Free Moderate Workout

Super Setting

Moderate   14 minutes

Target Areas: Full Body

Equipment: No Equipment

Super Setting
Tags
Bodyweight Workouts Full Body Workouts Zero Equipment Workouts
Description

Get your body Super Setting with this quick bodyweight only workout! In case you were wondering, this isn't a compliment to your volleyball skills. This workout builds exercises on the same muscle groups to add intensity. Let's super set it!

Exercises

Set 1: 1 round
Side Bends
Side Bends
30 seconds
Side Cross Kicks
Side Cross Kicks
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconds
Cross Jacks
Cross Jacks
30 seconds
Transition
Transition
10 seconds

Set 2: 2 rounds
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minute
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
30 seconds
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
30 seconds

Set 3: 2 rounds
T's
T's
1 minute
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
30 seconds

Set 4: 2 rounds
Lying Supermans
Lying Supermans
20 seconds
Half Cross Extensions
Half Cross Extensions
45 seconds
Flying Supermans
Flying Supermans
20 seconds
Cross Leg Obliques
Cross Leg Obliques
45 seconds

Appears In

full body
Full Body
bodyweight
Bodyweight

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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