WORKOUT STRUCTURE

  • You have 5 super set combos.
  • Each super set combo consists of 3 exercises, one Upper Body, one Lower Body exercise and one cardio exercise.
  • You will perform each one of the 3 exercises for 20 seconds straight after each other.
  • You will then rest for 20 seconds and repeat the full super set combo 3 times in total. 
  • You will then move on to the second combo and continue to follow the above intimation until you have completed all 5 super set combos.
  • NOTE: If you need more rest at any stage feel free to stop for a few extra seconds until you feel ready to move ahead with the workout.

WORKOUT

Warm-Up

Combo 1

  • Decline Push-Up x 20sec
  • Squats x 20sec
  • Jumping Jacks x 20sec
  • Rest x 20sec

Repeat 3 Times

Combo 2

  • DB Bent Over Row x 20sec
  • Reverse Lunges x 20sec
  • Sprinting On The Spot x 20sec
  • Rest x 20sec

Repeat 3 Times

Combo 3

  • Pike Push-Up x 20sec
  • Forward Lunges x 20sec
  • Jumping Jacks x 20sec
  • Rest x 20sec

Repeat 3 Times

Combo 4

  • Quick DB Hammer Curls x 20sec
  • Bridge ( Hipe Lifts ) x 20sec
  • Sprinting On The Spot x 20sec
  • Rest x 20sec

Repeat 3 Times

Combo 5

  • Diamond Push-Ups x 20sec
  • Squats x 20sec
  • Jumping Jacks x 20sec
  • Rest x 20sec

Repeat 3 Times

Cool Down