Higher Physique and Core Supersets



Be part of me for an superior energy constructing exercise at present that targets your shoulders, chest, again and core.

On this exercise I’ve mixed a collection of advanced workout routines (strikes the place you’re doing a couple of foremost train – just like the plank toe faucets to push-up)  for the final word time-saving exercise.

Such a coaching helps to recruit extra muscle tissue as you do every train, each the principle muscle group being labored in addition to the smaller stabilizing muscle tissue as you transition between actions.

It additionally combines two of my favourite exercise types – explosive cardio and resistance coaching – which is a good time-saving option to pack selection and efficient strikes into one exercise.

This is identical format because the exercises in Residence Exercise Domination, my 8-week at house exercise program that’s designed to sculpt, tone and strengthen your physique from head to toe!

At the moment’s exercise might be executed wherever, anytime, with just some weighted objects. You will get inventive right here – I normally use dumbbells, however you need to use absolutely anything with some weight to it like water bottles, laundry or water jugs.

Now be a part of me, and let’s get tremendous sturdy with these tremendous units!



One-off exercises are nice, however having a plan to observe is even higher! Take a look at Residence Exercise Domination for a complete house exercise program that makes use of minimal tools and can get you on observe to feeling and looking out your finest!

Higher Physique and Core Supersets

Click on right here for detailed written type notes and transfer explanations.

Gear: Weighted Objects (water bottles, family objects, dumbbells), Optionally available Elevated Floor.

Format: Carry out every motion for the prescribed time and repetitions and repeat every superset for 3 rounds.

Superset 1

Transfer 1: Plank Toe Faucets to Push Up (8-12)

  • Begin in a tall plank place along with your fingers stacked under your shoulders and your core engaged.
  • Sustaining stability along with your left hand, bend your left knee and kick your left foot in in the direction of your midline as you attain to faucet your foot along with your proper hand.
  • Return to plank place and sustaining a flat again, decrease your chest towards the mat as your elbows come out to the facet, and push again as much as the beginning place.
  • Repeat the toe faucet on the alternative leg, and proceed the sequence with a push up between every alternating facet toe faucet.
  • Maintain your head and neck impartial and keep away from trying up or down.
  • MOD: Maintain your physique elevated on the facet of your sofa or an ottoman.
  • Take a look at my Push-up Development Tutorial for tips about build up your chest and core energy!

Transfer 2: Leaping Jack to Cross Punch (0:30)

  • Seize some gentle weighted objects and draw your elbows in near your physique, bringing your fists up by your chin. Brace your core, and draw your shoulders again and down as in the event that they have been up towards a wall.
  • Bounce your toes out to the edges and again in as you’d in a daily leaping jack.
  • As you bounce, alternate punching ahead along with your proper, then left arm. Carry your elbow again to the beginning place with every punch.
  • MOD: Be happy to do that transfer with no added resistance. You possibly can step your toes in and out whereas punching somewhat than leaping.

Superset 2

Transfer 1: Reverse Flyes to Extensive Row (8-12)

  • Stand along with your core engaged, chest up, shoulders rolled again, and weights in hand.
  • Hinge ahead on the hips to be at a forty five diploma angle with our physique, and interact between your shoulders, so that they’re not rounding ahead. Permit your dumbbells to hold beneath your chest and preserve your head and neck in a impartial place.
  • Utilizing the muscle tissue between your shoulder blades, elevate each arms out to the facet. It’s pure to have a slight bend within the elbows.
  • Return to the beginning place and carry out a large row by drawing your elbows out and away out of your physique as you elevate the weights up.
  • Return to the beginning and proceed alternating between the flyes and the rows.

Transfer 2: Jack Press Ups (0:30)

  • Begin standing with toes collectively and your arms upright at a 90 diploma angle, drawing your shoulders again and down as in the event that they have been up towards a wall.
  • Bounce your toes in and out (identical to a leaping jack) as you press your arms up whereas holding your physique upright.
  • Bounce your toes again collectively as you deliver your arms again all the way down to your beginning place and repeat. Maintain your core braced as you progress, and keep gentle in your toes.
  • MOD: Take out the bounce and easily step your toes out separately whereas urgent your arms overhead.

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Click on right here to attempt it for your self!


Superset 3

Transfer 1: Reverse Tabletop to V Sit Curl (8-12)

  • Seize some weighted objects and start in a seated place on the ground with the weights by your sides.
  • Brace your fingers at your sides, and elevate your hips coming right into a reverse tabletop. Squeeze your glutes as you come to the highest, and maintain the place briefly as you bend your elbows to carry out a brief tricep dip.
  • Decrease your hips again down and seize the weights, holding your chest open and physique upright. Come right into a V-sit, lifting your toes off the ground with straight legs.
  • Draw the weights up towards your shoulders, performing a biceps curl.
  • Exchange the weights by your facet and place your toes again on the ground. Repeat the whole sequence.
  • MOD: When performing the biceps curl, preserve your toes on the ground along with your knees bent. When in tabletop, pass over the triceps dip.

Transfer 2: Seal Jacks (0:30)

  • Begin standing along with your toes collectively and arms prolonged straight out at chest degree. Brace your core.
  • Bounce your toes out broad (common leaping jack) as you open your arms out broad.
  • Bounce your toes again in as you draw your arms collectively in entrance of your chest. Repeat.
  • MOD: Take out the bounce and easily step your toes out separately whereas bringing your arms out to your sides and collectively.

Superset 4

Transfer 1: Prisoner Squat to Knee Drive Press (8-12)

  • Start in a kneeling place in your mat along with your core braced and chest open. Maintain your weighted objects at your facet, ensuring your shoulders are again and down, and never rotated ahead.
  • Draw your proper knee ahead, stepping onto your proper foot. As you deliver your left knee ahead making ready to face on it, somewhat than inserting the left foot down on the mat draw your left knee as much as your chest. Then place all of it the way in which down on the mat once more, coming again right into a kneeling place on each knees.
  • Step ahead in your subsequent rep with the left leg, utilizing it to stability on. As you draw the appropriate knee ahead, draw it as much as your chest for a knee crunch. Carry the knee again all the way down to the mat, and proceed ahead, alternating legs.
  • OPTION: As you draw every knee as much as your chest, press the alternative hand up overhead.
  • MOD: Carry out this with out weighted objects so you need to use the facet of a chair or the wall to carry onto for stability. 

Transfer 2: Plank Jack to Pike Bounce (0:30)

  • Start in a tall plank place along with your shoulders stacked over your fingers, core engaged, and again flat.
  • Maintaining your hips consistent with your head, bounce jack your toes out to the edges and again in.
  • Utilizing your core, pop your hips up. Your physique will bend barely on the hips.
  • Return to your tall plank and repeat the jack after which the bounce.
  • MOD: Carry out this transfer along with your fingers on an elevated floor. You possibly can step-touch your toes out to take away the jack and make it extra low affect. You possibly can bend your knees and easily bounce or step your knees in somewhat than leaping up along with your hips lifting. 

Superior work! Trying ahead to listening to the way you preferred that exercise – make sure you remark under with any questions and to verify in.


Prepared for extra? I’ve obtained you coated!

The Residence Exercise Domination program is ideal should you’re on the lookout for a time-saving resistance coaching plan to do at house, on the gymnasium, or on the street – it can  tighten and strengthen your legs, glutes, abs, and arms and torch physique fats – complete physique domination!

Take a look at Residence Exercise Domination proper right here!

Take a look at Theresa’s superb progress with 2 rounds of Residence Exercise Domination!

“16 weeks of Residence Exercise Domination (I did it twice). SAME WEIGHT – much less inches! I’m shifting on to Lioness, and I can’t wait to see my outcomes!” -Theresa V.

Click on Right here to Get Residence Exercise Domination and get began at present!

The put up Higher Physique and Core Supersets appeared first on The Betty Rocker.

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