• You have 5 super set combos and one Finisher Exercise
  • Each super set combo consists of 3 exercises, one Upper Body, one Lower Body exercise and a combo exercise.
  • You will perform each one of the 3 exercises for 30 seconds straight after each other.
  • You will then rest for 30 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.
  • After the 5th combo you will move on to the finisher exercises and do as many reps of the exercise as you can in 5 minutes.
  • NOTE: If you need more rest at any stage feel free to stop until you feel ready to move ahead with the workout.



Combo 1

  • Plyo Push-Up x 30sec
  • Squat Jumps x 30sec
  • Push-up Combo x 30sec
  • Rest x 30sec

Repeat 3 Times Combo 2

  • Alternating One Arm Rows x 30sec
  • DB Reverse Lunge x 30sec
  • Bridge Row x 30sec
  • Rest x 30sec

Repeat 3 Times Combo 3

  • Pike Press x 30sec
  • Forward & Back Lunge ( 15 sec per side ) x 30sec
  • Lateral Raise & Squat Combo x 30sec
  • Rest x 30sec

Repeat 3 Times Combo 4

  • DB Bicep Curls x 30sec
  • Marching Bridge x 30sec
  • Lunge Jump + Hammer Curl Combo x 30sec
  • Rest x 30sec

Repeat 3 Times Combo 5

  • Band Push-Up  x 30sec
  • Squat Jumps x 30sec
  • Walkout + Close Grip Pushup Combo x 30sec
  • Rest x 30sec

Repeat 3 Times

Finisher Exercise

  • Dumbbell Clean & Press x 5min

Cool Down