Burn calories and tone your muscles with this total body superset workout. With no equipment needed you can do this workout anywhere. It’s perfect for traveling or a lunch break workout.
6 moves and a commitment to fitness are all you need to bust out this workout and feel amazing.
Summer travels have come to an end and that means I’m back to sharing weekly workouts every Monday. Are you ready to get fit?
Right click the image above to save the workout to your mobile device or download the workout to print.
- Don’t skip the warm-up or cool-down.
- Use proper body alignment and good form.
- Weights and intensity should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing weights, reps or rest.
- Gradually increase intensity and/or repetitions based on your progress.
I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician.
Starting with Superset 1, do one rep of each move, then two reps of each, then three; continue alternating moves in this ladder pattern until you’ve reached 10 reps of both moves. Perform the cardio burst for 30 seconds, then climb back down the ladder from 10 reps of each move to one rep. Rest for up to 60 seconds, then follow the same pattern for Superset 2.
Prisoner Squat (1) Stand with your feet hip width apart and back naturally arched. Brace your core throughout the entire exercise. (2) Place your fingers on the back of your head as if you were going to do a crunch. Keep your elbows and shoulders back, weight in your heels and eyes focused straight ahead. (3) Lower your body as far as you can (or until thighs are parallel to the floor) by pushing your hips back and bending your knees. (4) Pause, then slowly push yourself back to the starting position. Targets: quads, core, glutes, hamstrings and calves
Plank with Shoulder Tap (1) Start in a push-up position except keep your hands directly under your shoulders instead of outside of your chest. (2) Legs are straight out behind you with feet together. (3) You are balancing on your palms and the balls of your feet. Hold this position. (4) Alternate tapping your shoulders with your torso and hips squared to the ground and no movement. Perform for the prescribed number of repetitions. Left shoulder tap and right shoulder tap is one rep. Targets: rectus abdominis, lower back, chest, shoulders
Mountain Climber (1) Start in a plank position with your feet hip width apart. (2) Bend your right knee and with a springing movement, bring your thigh under the right side of your torso. (3) Quickly spring back out to the start position while jumping your left knee in toward your torso. Keep your pace as fast as possible. Targets: cardiorespiratory system, chest, shoulders, lower abs, traverse abs
Alternating Reverse Lunge (1) Stand with your hands on your hips feet hip width distance apart. (2) Step back with your right foot, bending both knees as close to 90 degrees as possible. (3) Press through your front heel to return to stand and repeat on the other leg. Left and right lunge is one rep. Targets: quadriceps, calves, hamstrings
Pike Push-Up (1) Start in a standard push-up position. (2) Walk your feet towards your hands, sticking your buttocks up in the air. This is a pike position. (3) From this position, lower your head and shoulders towards the ground by bending your elbows. Targets: shoulders, anterior medial and posterior deltoids
Squat Jump (1) Stand with your feet hip width apart with toes pointed outward. (2) Lower yourself down until your quads are parallel to the ground, abs are tight, shoulders over the hips. (3) Then, from the mid-point position, exhale and explode upward as high as you can. Imagine pushing away from the floor with your feet. (4) Land back down in a firm stance, reset quickly and repeat. Be conscious of keeping your spine straight. Keep you eyes focused on the ground in front of you. Don’t arch your back. Pull your belly button upward. Targets: quads, calves, hamstrings
Click below to download and print the exercise index.
REMIND YOURSELF, “FOCUS ON FORM”.
If you have a little extra time, add a quick ab workout:
If you have any questions about the workout leave a comment or feel free to contact me at firstname.lastname@example.org. I’m always happy to chat health and fitness.
Before you go. Take a peek at my wonderful summer travels.
4 days in the Smoky Mountains for a yoga retreat. More details and photos in a post coming soon!
Fitbloggin in Indianapolis with fantastic friends and really good food.
Do you still have summer travel plans? What’s your favorite thing so far about summer 2016?
be the best version of YOU