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Full Physique Supersets


I’ve a brilliant enjoyable full physique sculpting exercise for you in the present day that may strengthen your muscle tissue and get your coronary heart pumping!

This exercise is made up of 5 supersets to work your physique from head to toe! Every of the energy strikes can be paired with a cardio blast to assist a wholesome coronary heart and fats burning.

You’ll need to have some weighted objects like dumbbells or water bottles useful – something so as to add resistance to assist strengthen your muscle tissue.

How we transfer, appear and feel is all instantly associated to wholesome muscle tissue. Your muscle powers each transfer you make, from strolling to speaking to standing upright. Sustaining robust, wholesome and balanced muscle tissue as you undergo time will improve your high quality of life. (Read more about muscle and how it benefits you here)

As we age sustaining (or growing) our muscular energy is crucial, not just for the metabolism-boosting capabilities however to assist forestall many age-related struggles like lack of mobility, poor steadiness, lack of bone density, and decrease vitality.

I do know that you just’ll be feeling energized and robust by the tip of this exercise – so let’s get proper to it!



One-off exercises are nice, however having a plan to comply with is even higher! Take a 30-day Challenge in Rock Your Life and have exercises like this formatted right into a plan to comply with. Right now is a superb day to get began!

Full Physique Supersets

Click on to develop and see all exercise transfer descriptions

Gear: Weighted Objects (water bottles, dumbbells, family objects), Elevated Floor
Format: Carry out every motion for the prescribed time and repetitions and repeat every superset for 3 rounds.

Superset 1

Transfer 1: Entrance Increase Squat and Lateral Raises (8-12)

  • Start standing along with your toes hip distance, holding your weighted objects in your fingers, arms hanging straight down in entrance of you along with your shoulders again and right down to counter steadiness the weights pulling you ahead.
  • Ship your hips again behind you, pulling your stomach button in and as much as have interaction your core, protecting your chest up tall (don’t bend ahead), weight again in your heels and knees monitoring in step with your toes.
  • As you squat down, increase the weights straight up in entrance of your physique for a entrance increase, ending along with your palms dealing with the bottom.
  • Drive via your heels and squeeze your glutes as you energy again to standing and slowly carry your arms again down with management.
  • As soon as standing, carry each arms out to the facet, sustaining a slight bend within the elbows and main along with your shoulders and elbows somewhat than your wrists.
  • Return to heart and repeat.
  • MOD: Squat right down to a chair to assist cue you with good type in your squat so that you’re not loading all of your weight ahead or bending on the waist).

Transfer 2: Cross Cross Soar Squat (0:30)

  • Stand with toes barely wider than hip distance aside, have interaction your core and shoot your booty again behind you as if you have been going to sit down on a chair – protecting the burden in your heels and chest up.
  • Powerfully drive via your heels and posterior chain to explosively soar up and land softly on the balls of your toes to return to standing.
  • Drive your proper knee up and throughout your midline, rotating your torso as you carry your left elbow to satisfy your knee; repeat on the opposite leg after which again to the squat and repeat.
  • MOD: Squat right down to a chair to assist cue you with good type in your squat so that you’re not loading all of your weight ahead or bending on the waist.

Superset 2

Transfer 1: Sit Up Cross Punch (8-12)

  • Lie in your again along with your knees bent, toes on the bottom and decrease again pressed gently into the mat.
  • Use your abdominals to sit down your self up and punch your arms one by one throughout your physique.
  • Decrease your self again down with management till you’re again in your beginning place and repeat.

Transfer 2: Burpee (0:30)

  • Start standing along with your toes barely wider than hip distance aside.
  • Bend your knees and plant your fingers on the ground or mat in entrance of you (fingers stacked instantly beneath shoulders).
  • Soar or step your toes again right into a tall plank place, holding your stomach button in and as much as maintain your core engaged.
  • Preserving your core engaged, carry your physique all the best way right down to the bottom till your chest and thighs contact the bottom.
  • Powerfully press your self again as much as a tall plank place after which soar or step your toes again up in the direction of your fingers.
  • Load your weight in your heels and powerfully drive as much as come to standing and soar on the prime.
  • MOD: Do that on an elevated floor and step your toes out and in for a decrease affect motion.

Vanilla Protein

Superset 3

Transfer 1: Sumo Squat to Upright Row (8-12)

  • Start standing along with your toes wider than hip distance. Permit your toes to prove naturally.
  • Maintain your weighted objects in your fingers, arms hanging straight down in entrance of you along with your shoulders again and right down to counter steadiness the weights pulling you ahead.
  • Ship your hips again behind you, pulling your stomach button in and as much as have interaction your core, protecting your chest up tall (don’t bend ahead), weight again in your heels and knees monitoring in step with your toes.
  • Drive via your heels and squeeze your glutes as you energy again to standing, drawing your weighted objects up and again evenly for a excessive pull row. Discover the muscle tissue working between your shoulder blades.
  • MOD: Use no weighted objects as you start.

Transfer 2: Soar Swap Runners Lunge (0:30)

  • Start in a runner’s lunge place by coming right into a tall plank and the first step foot as much as plant it subsequent to your hand (ending with one leg straight out and the opposite bent along with your foot subsequent to your hand).
  • Together with your weight in your entrance foot and your knees monitoring your toes, carry your hips up and swap your back and front legs, touchdown flippantly again in your lunge place and repeat.
  • MOD: Carry out this transfer from an elevated floor or step your toes out and in somewhat than leaping.

    “I took progress footage this morning. I’ve bother seeing the adjustments in my images often however HOLY COW I’m tremendous pleased with myself! I lastly SEE the distinction. I’m grateful I discovered Betty Rocker, this superb group of coaches and all the gorgeous souls in RYL!!

Superset 4

Transfer 1: Seated CHEK Press (8-12)

  • Start seated and holding your weighted objects at 90 levels along with your arms in a aim publish place, pulling your shoulder blades again and down along with your core engaged.
  • From this place, press your arms up straight overhead with palms out and when you attain the highest, rotate your palms to face one another and slowly carry your arms again right down to a 90 levels angle along with your forearms parallel.
  • Externally rotate your arms again out to your aim publish place (palms will face outward at this level) and repeat.

Transfer 2: Surfer Pop-Ups (0:30)

  • Start standing along with your core engaged and chest up tall.
  • Bend your knees and plant your fingers on the ground or mat in entrance of you (fingers stacked instantly beneath shoulders) and soar or step your toes again right into a tall plank place, holding your stomach button in and as much as maintain your core engaged.
  • Soar or step your toes in towards your chest and over to the best facet, touchdown in a deep squat with toes turned out. Pop as much as do a soar squat after which plant your fingers on the ground and soar again right into a tall plank.
  • On the following rep, soar your toes in towards your chest and to the left facet and repeat.
  • MOD: Carry out this transfer from an elevated floor or step your toes in one by one to the facet and arise in a physique squat as a substitute of leaping.

Superset 5: (2 rounds)

Transfer 1: Alternating Pulse Lunges (8-12)

  • Start standing along with your toes hip distance aside and core engaged, holding a weighted object in every hand.
  • Step your left foot ahead and start bending your knees till your again knee almost touches the bottom in a 90 diploma angle (guarantee your knee shouldn’t be taking pictures out over your toe and preserve an upright chest).
  • Driving via your entrance heel, slowly come up just a few inches after which again down into the lunge for a pulse after which stand absolutely as much as return to standing and repeat.

Transfer 2: Superwoman Carry (0:30)

  • Start mendacity in your abdomen along with your legs and arms prolonged.
  • Carry your legs and arms off the mat collectively, utilizing your decrease again and glute energy.
  • Maintain this place for the allotted time specializing in protecting your shoulders down and your arms lifted.
  • MOD: Start by isolating your higher physique solely, leaving your legs on the mat for stability. Carry out a number of higher physique remoted lifts. Then carry out a number of decrease physique remoted lifts. Work on remoted higher and decrease physique lifts till you’re feeling snug placing them collectively.

Superior job, Rockstar – I’m pleased with you for giving it your all!

Go away me a remark beneath and let me understand how you’re feeling, the place you probably did this exercise, and the rest you’d wish to share! I really like listening to from you!


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The publish Full Body Supersets appeared first on The Betty Rocker.

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