15-minute superset workout
These three supersets hit the same muscles in different ways for extreme fitness and calorie burning. Do 6 reps of both exercises in each superset without resting between moves. After completing each superset, rest for 2 minutes before moving on to the next
Superset 1: Plyometric press-up
Assume the standard press-up position, with your hands directly below your shoulders. Lower yourself to the floor keeping your body straight. Push up explosively with enough force that your hands leave the floor. Land and immediately lower into the next repetition.
Dumbbell bench press
Lie flat on a bench, holding a pair of heavy dumbbells with your arms extended over your chest and your palms facing your feet. Slowly lower the weights to the outside of your chest. Pause, then push them smoothly back to the starting position.
Explosive step up
Stand with your right foot on a step and your left foot flat on the floor. Keep your torso upright and push hard off the bench to thrust yourself up in the air. Cycle your legs so your left foot lands on the bench and your right foot lands on the floor.
Do 6 reps on each side.
Dumbbell step up
Holding dumbbells at your sides, palms facing in, stand with a bench in front of you. Place your right foot on the bench. Step up, with your left foot hanging off the bench, then back down. Repeat with the other foot.
That’s 1 rep. Perform 5 more.
Lie on the floor with your legs straight and your arms extended behind your head. Contract your abs to lift your torso and arms off the floor as you bring your legs towards you. Touch your toes at the top of the movement (if you can), then return to the starting position.
Stability ball sit-up
Lie back on a stability ball so that you’re supported from your hips to your shoulder blades. Hold a dumbbell with both hands against your chest. Engage your abs to curl up, stopping just short of upright. Slowly lower yourself to the starting position.
Therefore going into Week 4 I’m raring to go and armed with my newly acquired training schedule I will be back on that wagon in no time at all.
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