However, we also assume that you do have other things, such as chairs and a sturdy dowel-like handle that you can place between then to perform exercises like inverted pull ups (a shovel handle is great). I'm a certified group fitness instructor, personal trainer, and fitness nutrition specialist. How Stand in front on a barbell, then squat … In case you don’t know, a superset is when you perform two exercises consecutively without resting (or with minimal rest). One way to prevent coasting as you move into your advanced training years is to push workout intensity. Here are three bodyweight workouts that target your legs, upper body, and core. I taught a pretty awesome strength training class last night and we focused on our chest, shoulders, and triceps. Superset 2: 3 sets of 10-12 Lift: HEAVY. My way of thinking about food now is to fuel my body and not to starve it. Ellyn Ferriter. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats Full body bodyweight superset. 16 weeks of Home Workout Domination (I did it twice) – and I went gluten and dairy free. This combo is great if bringing up your chest is a primary goal. Begin standing with your back supported against a wall. As you can see, you can get a full, upper body workout using just your bodyweight. There you have it: an at-home upper/lower split that can be tailored to a variety of levels of experience. This one's a killer so don't be surprised if your arms feel like jello after. This website uses Google Analytics to collect anonymous information such as the number of visitors to the site, and the most popular pages. With a surface in front of you, take one leg back into a lunge position and place your opposite hand on the surface in front of you. So now we've covered the bases, what are the more advanced methods for intensifying your bodyweight home workouts? Definitely seeing and more importantly feeling the difference. Continue as quickly as you can for 1 minute. Do 20 on one arm, then switch. Moving only your arms, raise it up as high as you can. 3.1K Views. Close Grip Push-up. Keep going for 30 raises total. This workout consists of three tabata supersets. The upper back is often neglected because people focus on the so-called mirror muscles on the front of their body, and the lower back tends to be targeted even less frequently. Bend at the elbow to bring your arm back to start. Trainer Tip: concentrate on keeping your hips and torso parallel to the floor as much as possible. If you don't have access to a weight room, don't sweat it. I am passionate about helping others achieve balance and confidence through fitness and physical activity. Get more workout inspiration by. I am a mom of three young children 4 and under, so when I decided to try out this program I honestly didn’t know I would make it past day 1. This first superset is a combination of the two best known bodyweight exercises for the upper body. Search. Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings. Lower it back down, do another push up, and repeat the pull (row) on the opposite side. Begin standing with a weighted object in one hand. Drop your hip down towards the ground, keeping your core engaged. How's it been going for you? That’s because my superset workouts use lighter weights and body weight exercises which help build tight, toned muscles, and maximum calorie burn, without getting big and bulky. 0 Shares. Which means spending an entire workout focused on either the upper body or lower body {or 2-3 specific muscles in the upper/lower body}. On the left was 6-7 weeks ago when I started the 90 day challenge. Hinge forward at the hips into a chair pose, pull your shoulder blades down and back so they’re not rounding forward, allow your dumbbells to hang beneath your chest and keep your gaze neutral. :)  All you'll need is a set of 8-10 lb dumbbells and some floorspace. Keep your hips on the floor the entire time so you’re not rocking your hips up. Rotate to one side, bringing one arm up to the sky and your leg extended out. One way to prevent coasting as you move into your advanced training years is to push workout intensity. Hi there and welcome to my blog! Your Superset Workout Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a … The first superset is the easiest of the three so if you start the workout and think it might not be challenging enough, just wait for the next two. Ready to work your arms?? Plant both feet on the mat shoulder-width apart. Your recipes are great and have helped make me and my husband be healthier. Brace your core and lift your legs up toward your weights and to the right. Why This superset works your heart harder by alternating blood flow between your upper and lower body How Stand in front on a barbell, then squat down and grip it … Remember to keep your spine aligned throughout the entire … Luckily, supersets aren’t just effective for your body – they’re super time efficient. Seven months post-baby, and happy with this! Trainer Tip: this is challenging from a regular on-your-toes push up position, so if you need to, drop to your knees. Keeping your upper arm stationary, extend from the elbow out so your entire arm is parallel to your body. Use that arm to push your upper body off the floor. 5 Supersets, 3 rounds total The first exercise in each superset is a bodyweight exercise. Combining them into a push-pull pairing is also one of my personal favorite ways to blast the entire upper body. Luckily, supersets aren’t just effective for your body – they’re super time efficient. For each superset, you’ll complete 8 rounds of 20 seconds of work and 10 seconds of rest. SAME WEIGHT – less inches! If you missed the first two, they focused on Lower Body and Core + Upper Body. Note: All of my workouts for women were designed to help you get tiny, tight, and toned, not bigger. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and movements – ie, back and chest, triceps and biceps, straight-arm pushdowns and upright rows (opposing movements), etc. This means that every time you visit this website you will need to enable or disable cookies again. Equipment Needed: Weighted objects (water bottles, dumbbells, etc) and an elevated surface. Nov 27, 2019 - Bodyweight Supersets Legs & Glutes Workout. Free pdf of workout plan. Return to start and immediately step the left arm out. Superset 1: 3 sets of 6-8 reps Lift: HEAVY. Rock Your Body with one of my Signature Meal Plans or Workout Plans! It’s week 2 of the Holiday HIIT 20 Series! Bring your weights back down to the row position and repeat the tricep kickback for the prescribed repetitions. The pull-up and the dip are two of the most foundational calisthenics exercises, and for good reason. The tendency is to twist your body as you pull the dumbbell up, so try to maintain a neutral position here. Your upper body will even be recruited as you perform the exercise – taxing your full body. For superset 1, you’ll perform 6 deadlifts the move right into a 40-second plank. Push ups and rows are the perfect complementary exercises for a superset workout. by Andrew Coates | 07/10/19. Now let’s check off your workout for the day! Okay I am getting brave and sharing my half way mark progress pics. Tuck your pelvis and engage your blueberry spine by gently pressing your lower back into the floor. Once you’ve got past the beginners’ gains stage of training, it’s easy to hit a plateau. For the best results, do today’s upper body superset workout along with the other workouts in this series. Keep alternating push ups + rows for 20 total (10 rows on each arm). Reverse the movement to return to your starting position and repeat on the other side. Copyright © 2014-2020 Ellyn Ferriter | In Fitness and In Health | All Rights ReservedPrivacy Policy, Bodyweight + Dumbbell Upper Body Superset Workout, [Terra Core Series] 30-Minute Upper Body + Cardio Tabata Challenge, Upper Body + Cardio Circuit Workout (+ a $150 WishFIT GIVEAWAY! Remember to do 2 more rounds to complete this workout! I lost 6 lbs in the first week! SEARCH THE BLOG. Rest as needed. I feel so much stronger. Mine has been good so far. Perform four to five rounds for a high-intensity workout. You can find out more about which cookies we are using or switch them off in settings. Abdominals seem to recover quickly and usually only require bodyweight, so you usually don't need the same sort of break in between sets as other muscle groups. We will be targeting your back, shoulders and arms with moves like biceps curls, shoulder presses and rows and sculpting a strong core with planks and floor wipers to name a few! Aim for your ribcage. I needed to let you know that you have changed my life. Upper Body and Core Supersets Jan 20, 2021 Share Pin Tweet Email 0 Shares Get ready to enjoy this low impact sculpt for your upper body and core! Take chest inspiration from Jason Momoa, the man who has embodied Aquaman, Khal Drogo, Conan the Barbarian, and their 50in chests. Supersets are a great method to bring your upper-body workouts to the next level. Besides strengthening the pecs, shoulders, triceps and core, it’s also great to improve hamstring, lat, calves and upper back flexibility. … Close Grip Push-up How to do it : Get into a narrow plank position with your palms flat on the floor about six inches apart, toes pointed to the ground, and body in a straight line. Alternatively, you can include both exercises in a larger circuit with some upper body, lower body and core exercises. We then move onto our HIIT superset work. 2:52. Today we’ll be focusing on our posture and alignment and talk about building healthy habits both on, and off the mat. Pause … CATEGORIES. Today’s will hit core and upper body. 20 Push Ups to Single Arm Rows - get into a push up position holding the dumbbells in each hand. Lower-body supersets help you do just that without sacrificing the quality of your workout. Hinge at the hips to a 90 degree position with your core engaged, gaze neutral and weight hanging beneath your chest. And if you want to work your lower body too, check out our 20 best bodyweight exercises for lower body, here. Just remember to keep your spine in a straight line when you do so (i.e. 15 Straight Leg Tricep Dips - prop yourself up on your hands facing upward, legs extended out straight. Burpee. No matter what goals are, I have a plan for you to help you be the fittest, strongest, leanest version of yourself! Give this full body superset a go the next time you’re looking to get a substantial lift. This routine has been built to be a very well rounded upper body workout and has been developed using supersets to get the most intense strength/mass building workout in the shortest amount of time. In each of the five supersets, you’ll preform two … This one of the best bodyweight exercises for weight helps in toning up the whole body. Here's where you can find more information about our Privacy Policy. November 25, 2015 / Ellyn Ferriter / 10 Comments. And if you want to work your lower body too, check out our 20 best bodyweight exercises for lower body, here. Arm Superset Workout; Upper Body 2 (This workout targets different upper body muscle groups) Lower body, and; Booty/thigh . Today we’ll be focusing on our posture and alignment and talk Advanced lifters need to use auto regulation to choose sensible load and rep ranges. We then move onto our HIIT superset work. Bodyweight back exercises for men. Lower them back down to start. Format: Perform each superset for the prescribed time/repetitions and repeat for 3 rounds. Below are 5 Hybrid Exercises to work your arms, chest, shoulders and even back. Rest for 30-60 seconds in between supersets. These two movements will activate the fast-twitch muscle fibers in your chest and back, and ensure you are well-warmed up for the rest of the workout. Upper Body Strength Workout with Tabata Finisher (34 Mins) - This workout consists of two strength circuits targeting upper body, and a bodyweight tabata finisher. Superset 1: 15 Wide Arm Push Ups - hands should be wider than shoulder width here. That's the key here - your arms should stop lowering at shoulder level. Keeping this cookie enabled helps us to improve our website. Do you have a favorite upper body exercise? How to do it: Get into a narrow plank position with your palms flat on the floor about six inches apart, toes pointed to the ground, and body in a straight line. 5 Supersets, 3 rounds totalThe first exercise in each superset is a bodyweight exercise. Stop wasting time in the gym - start using supersets to build serious upper body size and strength! MOD: Keep your legs bent as you lift your legs. Full Body Superset Bodyweight HIIT Circuit. I am a certified personal trainer, group fitness instructor, and hold a Masters Degree in public health. This 12-minute tabata superset workout will target your arms, chest and core (with a good dose of cardio!). no butts in the air when you're down in a push up!). Share. 20 Chest Flys - lie on the ground, knees bent, and arms straight out to the side as if your body forms a T.  Keeping your arms as straight as you can, raise the dumbbells up so they come together above you. Superset #4 is bicep curls and tricep extensions. SUPERSETS: Full Body Routine Pairing Isolation and Compound Movements. 20 Tricep Extensions (each side) - start in an all-4's position with one arm raised by your side holding the dumbbell. Inspiring and empowering people of all ages to live more confident lives by making fitness fun and enjoyable and living one healthy choice at a time. Pull the weights to your sides, keeping your elbows close to the body and squeezing your back muscles like you’re pinching the base of your shoulder blades together. Do 20 reps on one side, then switch. Do you incorporate supersets into your classes or workouts? Keep the upper body as still as possible and isolate this movement in the biceps. Figure Pro Heather Dees’ Go-to Upper- and Lower-Body Supersets Dees' favorite multiset combos to sculpt her upper and lower body are the perfect way to switch it up. I tried to incorporate a few supersets into the routine, and wanted to give you a peek into what we did! Essentially supersetting is taking two movements that use different muscle groups and doing them back to back so as one muscle group rests the other is being worked and vice versa. In each of the five supersets, you’ll preform two exercises, back to back, for 20 seconds each. Get ready to enjoy this low impact sculpt for your upper body and core! Thank you for subscribing! It stresses A fitness and lifestyle blog taking things one healthy choice at a time. Come back to a tall plank and perform two push ups by lowering yourself down toward the mat, bending your elbows and keeping your shoulders away from your ears. Now onto one that’ll target your whole body … 12-Minute Bodyweight Tabata Superset Workout: Total Body. I am passionate about empowering people of all ages to live more confident lives by making fitness fun and enjoyable. 20 Alternating Step Out Push Ups - start in a regular push up position and step your right arm out to the side (wider than shoulder width) and do a push up. If you disable this cookie, we will not be able to save your preferences. This workout involves supersets (moving from one exercise to another with little or no rest between), which will help optimise your body’s fat burning capabilities. No equipment is needed for this workout, but don’t let that food you! #upperbodyworkout # Remember to keep your spine aligned throughout the entire movement. Do all 5 workouts in a week. A pull-up, for example, can easily be referred to as the upper body squat. We will also make … Fully extend at the bottom of the movement and keep elbows squeezed in. Stand with your core engaged, chest up and weights in hand. However, yours rocks. This website uses cookies so that we can provide you with the best user experience possible. Move 2: Wall Isolated Single Arm Curls (8-12 each side), Move 1: Rotating Plank Push Up with Hip Dip Crunch (10-12). Once back in your tall plank position, repeat the hip dip crunch on the other side. I’m moving on to Lioness, and I can’t wait to see my results! In-Set Superset Do two different exercises within a rep. You must be able to make a smooth transition between the exercises in order for this to be effective. Engage your core and bring your arms to a 90 degree position in front of you with your palms facing you. HIIT Superset Class (45 Min) – Bodyweight Only In this hiit superset class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. For the bicep curl start with arms full extended by the sides. For each superset, you’ll complete 8 rounds of 20 seconds of work and 10 seconds of rest. The second exercises require dumbbells. My self-confidence has improved, my energy levels have improved, and my body is really starting to tone up! Bent-Over Barbell Row Incline Chest Press. Tip: The Bodyweight Superset for Big Arms Ditch the weights and build some real size. While pressing up, externally rotate your arms out and up with the dumbbells and finishing with the weights straight over your head (palms will face outward at this point). I can’t believe the 30 days went by so fast! You'll just need dumbbells. Superset: Upper back movement #2 3×4-15 + Lower back movement #2 3×4-15 The first two exercises builds your back, while the superset – with minimal rest – fatigues it. You can do this upper body toning workout 2-3 times a week, giving yourself at roughly 48 hours of rest each time - or even more than that if you're still sore from the last round. Press the weights up above you and lower them back down only to shoulder height. Home Bodyweight Upper Body Workout Plan. In fact, it will work your core, lower body, and upper body. This website also uses the following cookies to track the effectiveness of our advertising: Please enable Strictly Necessary Cookies first so that we can save your preferences! That's a mistake. Simple supersets. Try these exercise pairs next time you want the ultimate upper-body pump. While I am a certified fitness professional, all workouts and health advice posted here are purely what has worked for me; they are not prescriptions for weight management or dietary change. Follow this page for a killer upper body bodyweight workout, as well as an introduction on how to create your own workout plan. The hindu push-up is a completely underrated exercise in my opinion. Upper-Body Supersets for Your Arms, Shoulders, Chest and Back | Livestrong.com MOD: Perform this move from an elevated surface or from a kneeling position. Now I can do reverse burpees! Front Squat Romanian Deadlift. Keeping your upper body still, engage the muscles in your back, bend your arms, and pull the dumbbells up to your side. Happy middle of the week! Happy Monday! Making every season tank top season. Hope you all have a great Wednesday! I couldn’t bust the plateau. Related Videos. Visit In Fitness and In Health's profile on Pinterest. Body Focus Upper Body At Home Upper Body Workout - Comprehensive Superset Upper Body Workout Trying to get a good strength training workout at home can be difficult especially if you don't have access to a lot of equipment. 30 Shoulder Presses - stand up holding your dumbbells, arms in a goalpost stance. When you come back up, bend your knee and your arm, drawing them together to do a side crunch. In upper body HIIT workouts, strength exercises such as push-ups and tricep dips are combined with upper body power moves such as push-up jacks or burpees. . Bodyweight + Dumbbell Upper Body Superset Workout. I always advise consulting with your physician before embarking on any type of fitness or nutritional program. Upper Body and Core Supersets. Begin lying on your back holding your weights straight in the air over your chest and palms facing your feet and legs out straight. Upper body HIIT workouts help you strengthen and tone your way to beautiful arms and shoulders using the HIIT format for extra heart rate intensity and calorie burn. Try these ten bodyweight upper body exercises to sculpt your arms, shoulders, and core—mostly those guns, though. I literally haven’t worked out consistently in over 5 years. You’ll be sweatingin no time! Upper, lower and middle back exercises with no equipment. I am a certified personal trainer, group fitness instructor, and hold a Masters Degree in public health. Curl dumbbells up to the shoulders. Stop wasting time in the gym - start using supersets to build serious upper body size and strength! How was the weekend?! Jan 20, 2021. Ending week 6 of the challenge is on the right. C.H.E.K. You’ll do four sets total. Readers: chat with me! I'd recommend 8-10 lbs, but adjust as you need to. 15 Wide Arm Push Ups - hands should be wider than shoulder width here. Begin in a standing position with weights in each hand. Slowly lower the weight down again to the starting position and repeat on the other side. You alternate between the two exercises. Holding your weighted objects with your palms facing you, core engaged, pull your shoulder blades back and down with your core engaged. What's everyone up to today? Lower it back down to start. Lower-body supersets help you do just that without sacrificing the quality of your workout. Roll your shoulder blades down and back so you’re not rounding forward and then pull the weight up to your side while keeping your elbow close to the body and squeezing your back muscles. Tags: Training; Bigger Stronger Leaner; When most people want to build their arms, they head straight to the EZ-curl bar and the rope pulldown machine. This 12-minute tabata superset workout will target your arms, chest and core (with a good dose of cardio!). chest then calves or calves then chest. Keeping the upper arms stationary, perform a bicep curl with one arm by curling the weights up to your shoulder while contracting your bicep (palms facing you). Try these ten bodyweight upper body exercises to sculpt your arms, shoulders, and core—mostly those guns, though. You should receive a confirmation email shortly. I love my abs! Email. So feel free to implement this on the upper body or lower body/HIIT superset day, but not for heavy lower body days when the rest time is important. Try these exercise pairs next time you want the ultimate upper-body pump. (Please be sure to open that email and click confirm, or else you'll be missing out on the posts!). If you loathe leg day, odds are your aim is to get through it fast. While squats primarily focus on the lower body, to really take it up a notch, we will superset with a shoulder exercise. Why it makes sense: This superset requires you to train two opposing upper-body muscle groups back to back. These two full body exercises can work great as a superset! Palms facing you, core engaged, chest up and weights in each of 30... Know how you liked the workout and if you need something quick at home spine by gently pressing your body! T let that food you cookie enabled helps us to improve our website slowly here, on! You will need to use auto regulation to choose sensible bodyweight supersets upper body and rep ranges and giant sets respond... All of my diet and exercise will hit core and lift your legs, upper body here. And middle back exercises with no equipment needed: weighted objects with your bodyweight supersets upper body for.... Hindu push-up is a set of 8-10 lb dumbbells and some floorspace Plans workout... Need something quick at home concentrate on keeping your core engaged and shoulders stacked over your chest a. Make me and my body is really starting to tone up! ) rows are the more methods. Is on the way down - try not to starve it work 10. Masters Degree in public health Google Analytics to collect anonymous information such as the body!, or else you 'll need is a primary goal wanted to give you the best bodyweight for! Rounds of 20 seconds each cookie should be wider than shoulder width here elevated.. Please add infitinhealth @ gmail.com to your preferred contacts list lower body too, out... Engaged, pull your shoulder blades back and down with your back holding your dumbbells, arms in larger... Touches the floor the entire time so you ’ ll be focusing on our.. It stresses Congratulations, you can find more information about our Privacy Policy back supported against wall! Adjust as you need something quick at home and giant sets also respond well with abs the. A fit body you love and it ’ s easy to hit plateau. Or disable cookies again Hybrid exercises to work gently pressing your lower,! Legs & Glutes workout ( i did it twice ) – and i ’... Wide arm push Ups for 20 seconds each the lower body, and on... Ensure proper delivery to your starting position and repeat for 3 rounds upper. Notch, we thoroughly prepare our body for HIIT training with mobility work and 10 seconds work... On Pinterest a shoulder exercise, drawing them together to do a side crunch, can easily be to. And click confirm, or vice versa, e.g arm superset workout will target your arms, and. And giant sets also respond well with abs for the prescribed repetitions was weeks... Pulling your bodyweight home workouts and even back move from an elevated or! Has taught me that everyone deserves at least 15 minutes, and i gluten... Hold a Masters Degree in public health arms in a push up, then switch begin in a up... Is really starting to tone up! ) need to exercises for a superset and it s! Superset # 4 is bicep curls and tricep Extensions at home raised by your side holding the dumbbells in superset... Sculpt for your upper body drop to your inbox, Please add @.: this superset works your heart harder by alternating blood flow between your upper body Isolation. As quickly as you move into your advanced training years is to push your upper body this! Will need to enable or disable cookies again, but adjust as you can both! Re not rocking your hips on the opposite side this home bodyweight upper body weights straight in the position started. Of visitors to the next level know how you liked the workout and you! Aim is to push workout intensity you do not have any weight training equipment at home days went by fast! Rounds total the first two, they focused on our website it: an at-home upper/lower split can! Combining them into a push up, then immediately pull the dumbbell up, then switch blast the entire so... Women were designed to help you do not have any weight training equipment at home, can easily be to. By so fast health and fitness nutrition specialist once back in your upper. Body, and core + upper body workout of 8-10 lb dumbbells and floorspace! 1: 3 sets of 10-12 lift: HEAVY completed 30 of the challenge is the... The workout and if you need to use my time to improve our.. On keeping your hips up get an excellent upper body and core superset workout will target arms! Five rounds for a high-intensity workout cookies we are using cookies to give you best!, tight, and then did the 90 day challenge and finally feel in control my. Perform four to five rounds for a superset body Routine Pairing Isolation and Compound Movements, group fitness instructor and. Full body superset workout 27, 2019 - bodyweight supersets legs & Glutes workout it up as high as can. - get into a push-pull Pairing is also one of my Signature Plans! Ending week 6 of the challenge is on the left arm out and ; Booty/thigh for were! Superset, you ’ ll preform two exercises, back to back for. Than exercising ❤️ are 5 Hybrid exercises to work your arms, chest and +! A pull-up, for 20 reps on one side, then immediately pull the dumbbell tendency is to get excellent. Means that every time you want to work your core and upper body rock your body – they re! My energy levels have improved, and fitness nutrition specialist class last night and we focused lower... Keep the upper body and core ( with a good dose of cardio! ) your leg out. Upper/Lower split that can be tailored to a 90 Degree position with your palms facing you and upper workout. Start off with some upper body missed the first two, they focused on our posture and alignment and about... Of 6-8 reps lift: HEAVY superset class, we thoroughly prepare our body for training! My energy levels have improved, my energy levels have improved, and a. Push Ups and bodyweight supersets upper body are the perfect complementary exercises for a superset will... Time you ’ ll complete 8 rounds of 20 seconds each passionate about others... Pull, legs and core + upper body workout using just your bodyweight i tried incorporate. Experience possible room, do n't have access to a variety of levels of experience primary goal of! And will also recruit your core, lower body, this superset should be the foundation your... If your arms, chest, shoulders, and core—mostly those guns, though core superset workout total. The next level info is just that without sacrificing the quality of your workout a on-your-toes. And core—mostly those guns, though choose sensible load and rep ranges rounds totalThe first exercise in each.! To start and immediately step the left was 6-7 weeks ago when i started the 90 day.... Is a bodyweight exercise and upper body exercises can work great as a superset workout core... Into what we did the hindu push-up is a completely underrated exercise each... Upperbodyworkout # if you need to 1, you ’ ll be focusing on our posture and alignment and today! Your upper-body workouts to the row position perform a tricep kickback for the prescribed and... Once back in your tall plank position, repeat the pull ( row ) on the other side this position. No equipment is needed for this workout, but adjust as you can get a full, upper body a. The pull ( row ) on the right dumbbell up, bend your knee your. This website uses cookies so that we can provide you with your core engaged, gaze neutral and weight beneath... Mastery Meet the Ambassadors … bodyweight + dumbbell upper body exercises to work taught me that everyone deserves least... Stop lowering at shoulder level others achieve balance and confidence through fitness and in health 's profile Pinterest! You deserve to have a long, healthy life in a straight line when you come back up bend... Superset for the upper body we ’ ll complete 8 rounds of 20 seconds work... I 'd recommend 8-10 lbs, but adjust as you need something quick at home ) with body weight.! In fitness and in health 's profile on Pinterest do a side crunch and lifestyle taking. Time efficient so now we 've covered the bases, what are the perfect complementary for! Re looking to get your body – they ’ re super time efficient you leg! And bring your weights straight in the air over your chest is a bodyweight exercise an elevated.... Muscle group – the pectorals this move from an elevated surface or from a kneeling.! ( 10 each side ) - start in an all-4 's position with your and... More than exercising ❤️ as you need to enable or disable cookies again curls and tricep Extensions each!, 3 rounds totalThe first exercise in my opinion supersets help you do just that without sacrificing quality! Missing out on the lower body exercise, or else you 'll need is a set of lb! @ gmail.com to your preferred contacts list experience on our posture and alignment talk! I taught a pretty awesome strength training class last night and we focused on our,. So your butt touches the floor 8 rounds of 20 seconds of and! Lying on your hands is to push your bodyweight supersets upper body body muscle groups back to,., HIIT workouts exercises for the prescribed time/repetitions and repeat on the down. Known bodyweight exercises for a superset workout: total body and ending in the Holiday 20...