6 Bodyweight Superset

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2 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 2-day, bodyweight superset routine that is meant to be short but challenging. All sessions are less than 15-minutes long. Each workout day is more challenging, though, compared to the previous session.

Each of the two workouts are performed as supersets for two rounds.

Day 1: The workout is about 12-minutes long, all interval sets are 35-seconds ln length. This is the easiest of the three sessions.

Day 2: The workout is about 13-minutes in length, and offers basically the same movement patterns in terms of exercises. Each interval duration is now 40-seconds.

Day 3: This session is the most challenging of the three. Once again, you'll perform 6 exercises, but the duration of each one, is now 45-seconds and the exercises are more challenging. This is also the longest of the three workout days (15-minutes).

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Thursday

Workout 1 6 exercises, 25 mins

Rear Bodyweight Lunge	3x0 reps • 35s	rest: 10s
Plyo Push-Up	3x0 reps • 25s	rest: 90s
Hip Thrusts	3x0 reps • 35s	rest: 15s
Plank with Side Kick	3x0 reps • 35s	rest: 60s
Mountain Climbers	3x0 reps • 40s	rest: 15s
Air Bike	3x0 reps • 40s	rest: 75s

Workout 2 6 exercises, 28 mins

Bodyweight Walking Lunge	3x0 reps • 45s	rest: 10s
Close Hand Pushup	3x0 reps • 45s	rest: 90s
Single Leg Glute Bridge	3x0 reps • 40s	rest: 10s
Push Up to Side Plank	3x0 reps • 35s	rest: 90s
Split Jump	3x0 reps • 30s	rest: 10s
Toe Touchers	3x0 reps • 45s	rest: 90s