Today you will perform super-sets with back to back exercises to really elevate your heart rate!

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction. Cool down with 5mins stretching or foam rolling after finishing all exercises.

No rest between exercises within a super-set.
Rest 60 – 90 seconds between each super-set.
Beginner:  10 reps x 2 rounds
Intermediate: 15 reps x 3 rounds
Advanced: 20 reps x 3 rounds

EXERCISE 1    PUSH-UPS

Beginner: Push-up on knees

1. Begin in plank position on your knees with hands slightly wider than shoulder width.
2. Keeping spine neutral, bend elbows and lower upper body towards floor.
3. Press into floor, extend elbows and bring upper body back to your starting position.
4. Repeat.

Advanced: Standard push-ups 

1. Begin in plank position with hands slightly wider than shoulder width and legs extended.
2. Keeping spine neutral, bend elbows and lower upper body towards floor.
3. Press into floor, extend elbows and bring upper body back to your starting position.
4. Repeat.

EXERCISE 2   FLAT BENCH DUMBBELL PRESS

1. Lie back on a flat bench or floor. Hold a dumbbell of desired weight in each hand. Extend your arms straight up over your chest.
2. Slowly lower the dumbbells until they are almost level with your chest.
3. After a brief pause, push the dumbbells back to the starting position. Squeeze your chest in the contracted position, hold for a second and then start lower the dumbbells slowly again.
4. Repeat the movement.

Alternative: Bench Press ( with access to barbells) 

EXERCISE 1    BAND ROWS

1. Wrap the resistance band around a steady object. It can be a doorknob, pole, or a tree. Then step back till there is desired tension in the band.
2. Stand with your feet apart, shoulder width, and your knees slightly bent.
3. Pull the band toward you in a rowing motion while keeping your shoulders back and elbows close to your sides. This will help to direct the tension to your back muscles.
4. Release back to the starting point with arms fully extended.
5. Repeat.

Alternative: TRX Rows ( with access to TRX)

EXERCISE 2    BEND-OVER ROWS

1. Holding a dumbbell in each hand (palms facing each other), bend your knees slightly and bending your upper body forward at your waist. Make sure to keep your back straight and almost parallel to the floor.
2. Keep your upper body steady, lift the dumbbells to your sides, keeping the elbows close to the body. As your elbows going slightly higher than your back, squeeze the back muscle.
3. Slowly lower the dumbbells again to the starting position.
4. Repeat.

EXERCISE 1    TIGER-BEND PUSH-UPS 

Beginner: Push-up on knees

1. Start in a push-up position, with arms extended with fingers pointing outward, back and neck in a straight line, resting on both knees, and core tight with your hands wider than shoulder width.
2. Lower yourself to a bottom push-up position with your chest slightly above the floor. Pause briefly at the bottom of the movement.
3. Extend your arms and push your upper body back to the starting position.
4. Repeat.

Advanced: Standard tiger-bend push-ups 

 EXERCISE 2    CHEST FLY WITH DUMBBELLS

1. Lie flat on a bench or on the floor. Holding a dumbbell in each hand and extend both arms straight above your chest, with palms facing each other.
2. Start to slowly bend the elbows and lower the dumbbells to the sides of your body until your upper arms are paralleled to the floor. Pause briefly.
3. Bring the dumbbells back up to the starting position.
4. Repeat.

EXERCISE 3    CHEST FLY WITH RESISTANCE BAND

Demonstrated on a cable machine.

1. Wrap the resistance band on a steady object.
2. Grab each end of the band and face away from the object the resistance band was tied to. Your arms should be paralleled to the floor on the sides of your body, with both elbows bent to about 90 degrees.
3. Extend your arms and press the resistance band away from your chest. Pause briefly when your arms are fully extended.
4. Return to starting position while keeping tension on the band.
5. Repeat.

EXERCISE 1    GLUTE RAISES

 

Alternative move, demonstrated on a back extension machine.

1. Secure your feet underneath a couch or bed, and you are facing away from the couch or bed. Your upper body should be upright and straight.
2. Lower your upper body slowly until your knees are almost completely straight.
3. Raise your upper body back to the starting position slowly and controlled.
4. If you are unable to complete a rep, use a band or push a box to aid in completing a rep.
5. Repeat.

EXERCISE 2    GOOD MORNING

1. Standing with both hands behind your head. Keep your back tight, shoulder blades pinches together, and knees slightly bent.
2. Bend at the hips until your upper body is near parallel to the floor. Keep your back arches and spine straight.
3. Reverse the motion by contracting your glutes and hamstrings. Bring your body back to the starting position.
4. Repeat.

EXERCISE 3    STRAIGHT LEG DEADLIFT

1. Hold a dumbbell in each hand and rest on the sides of your body. Standing straight with your feet spaced at shoulder width and knees slightly bent.
2. Keep your legs stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep descending the dumbbells until you feel a stretch on the hamstrings.
3. Bring your upper body back to the straight up position again by extending your hips and waist.
4. Repeat.

EXERCISE 1    INCLINE PUSH-UPS ON BENCH

Beginner: Push-up on knees

1. Starting position: on your knees with your arms extended on a bench or chair. Keep your upper body straight and hands about shoulder width.
2. Keeping spine neutral, bend elbows and lower upper body towards the bench or chair.
3. Press into the bench or chair, extend elbows and bring upper body back to your starting position.
4. Repeat.

Advanced: Standard incline push-ups

Alternative: Incline push-up on a TRX (with access to a TRX)

EXERCISE 2    INCLINE BENCH PRESS

Demonstrated with barbell alternative.

1. Lie back on a inclined bench or chair. Hold a dumbbell of desired weight in each hand. Extend your arms straight up over your chest.
2. Slowly lower the dumbbells until they are almost level with your chest.
3. After a brief pause, push the dumbbells back to the starting position. Squeeze your chest in the contracted position, hold for a second and then start lower the dumbbells slowly again.
4. Repeat the movement.

EXERCISE 1    SUPERMAN PULSE UP

1. Lie straight on your stomach and face down on a yoga mat. Extend your arms in front of you and rest on the floor.
2. Raise your legs, arms, and chest off the floor at the same time. Hold in this position for 2 seconds while you squeezing your lower back and glute.
3. Slowly lower your arms, legs, and chest back to the starting position.
4. Repeat.

EXERCISE 2   BACK EXTENSION ON SWISS BALL

1. Lie face down on a swiss ball and keep steady. Keep your arms out or hands behind your head to help you stay balanced.
2. Bend forward slowly at the waist as far as you can while keeping your back flat. Your legs should stay stationary through out the entire motion. Avoid rounding your back.
3. Slowly raise your upper body back to the starting position.
4. Repeat.

Now for Beginners, repeat the entire circuit for 2 times. 

For Intermediate and Advanced, repeat the entire circuit for 3 times. 

That was a good workout, wasn’t it! Now cool down on a foam roller or stretch on a yoga mat. Remember to drink more water and enjoy a protein shake! See you tomorrow!