A superset is a combination of one exercise performed right after the other with no rest in between them. With each superset you perform your rest time is 60 seconds before moving on to the next superset. Once you complete one full round you rest for 2 minutes before you repeat the round. Complete 3 full rounds.
DURATION/REST = Max reps each exercise/60 seconds
Water Jug/DB/Resistance Band Upright Rows
Water Jug/DB Overhead Shoulder Press
Water Jug/DB/Resistance Band Front Raises
Reverse Plank Raises
Traveling Side Kick-Throughs
Plank Up Downs
This workout is designed to push someone who has some fitness background. If you are a beginner, then I suggest you modify the workouts to bodyweight movements that are similar or use light dumbbells or even adjust to what you have to work with.
And when in doubt go for an intentional walk of at least 20-30 mins and mix in some exercises along the way like lunges, dips at a park bench or rock, push-ups on a raised surface, step-ups on a raised surface, ab crunches and leg lifts, etc. Pick a number that you will hit before the end of your walk (ex: 4 x 10 reps of each exercise before the end of your walk or at the halfway point or the end or whatever)!
Comment below with how you did and how long it took you!
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And as always, have fun, work hard, and stay shredded!