As an Amazon Associate I earn from qualifying purchases from

Full Physique Supersets

Searching for a improbable complete physique sculpting exercise in half-hour?

This full physique exercise has 4 enjoyable and difficult supersets, every with a energy transfer paired with a cardio blast to construct muscle and help a wholesome coronary heart.

You’ll be working with Coach Amanda from Crew Betty Rocker as we speak – one in every of our superb trainers. When you’ve by no means labored out along with her earlier than, you’re going to have a lot enjoyable!

Coach Amanda is a NASM and NESTA Licensed Private Coach, Crossfit Stage 1 Coach, TRX Certified Coach and a Crew Betty Rocker Coach in Rock Your Life.

Incorporating common energy coaching with exercises like this, is without doubt one of the finest methods to outline and sculpt a match physique (1).

When you’re searching for extra of this sort of coaching, you’ll love Dwelling Exercise Domination, my 8 week exercise program that’s excellent if you happen to’re searching for a time-saving resistance coaching plan to do at house, on the gymnasium, or on the highway.

Right this moment’s exercise may be carried out wherever, anytime, with only a few weighted objects for resistance like dumbbells, water bottles, laundry or water jugs.

Be a part of Coach Amanda and let’s get proper to it! 

Prepared for extra? I’ve obtained you coated!

Dwelling Exercise Domination provides you the pliability of coaching from house (or within the gymnasium) with minimal tools for added resistance (like dumbbells, stretchy bands and an train ball).

Having a plan like this to comply with is vital to getting stronger, and growing your energy. As we lose fats and add lean muscle, the form of our our bodies change. Your physique loves selection and consistency to get – and keep – match, wholesome and robust. And that’s precisely what you’ll get with this program!

Take a look at Dwelling Exercise Domination proper right here!

Full Physique Supersets

Click on to increase and see all exercise transfer descriptions

Gear: Weighted Objects (water bottles, dumbbells, family objects), Elevated Floor

Format: Carry out every motion for the prescribed time and repetitions and repeat every superset for 3 rounds.

Superset 1

Transfer 1: Bear Crawl Shoulder Faucets (8-12 either side)

  • Start in a tabletop place along with your knees hovering barely above the ground, shoulders stacked over your fingers and hips stacked over your knees.
  • Brace your core and convey one hand to the touch the alternative shoulder and repeat on the opposite aspect.
  • MOD: Carry out this motion on an elevated floor or maintain a stationary bear crawl plank.

Transfer 2: Leap Rope (0:30)

  • Start in a standing place with bent elbows and maintain your leap rope in your fingers with the rope behind you. (When you don’t have a leap rope, maintain your fingers at a 90 diploma angle out of your elbows as if you happen to did).
  • Bend your knees and energy off the balls of your toes when you loop the leap rope round your physique and beneath your toes in a round movement.
  • As you land and leap, achieve this from the balls of your toes and in a relaxed place with out tensing your shoulders or arms.
  • MOD: Fairly than leaping up and down, do a quick step contact, step contact out and in. Alternatively do calf raises in place – advisable to carry the wall or a chair again for stability.

Superset 2

Transfer 1: Wall Sit Bicep Curl (8-12)

  • Start standing along with your again supported in opposition to a wall and your weights in every hand.
  • Decrease your self down right into a squat place along with your decrease again urgent in opposition to the wall and your weight in your heels.
  • Maintaining the higher arms stationary, carry out a bicep curl with each arms by curling the weights as much as your shoulder whereas contracting your biceps.
  • Reverse the motion to return to your beginning place and repeat the allotted curls whereas sustaining your squat place.

Transfer 2: Warrior Burpees (0:30)

  • Begin in a standing place along with your toes wider than hip distance aside.
  • Bend your knees and plant your fingers on the ground or mat in entrance of you (fingers stacked instantly under shoulders) and leap or step your toes again right into a tall plank place, maintaining your core engaged.
  • Deliver your proper knee towards your left shoulder, then your left knee to your proper shoulder in a cross-body mountain climber movement.
  • Leap or step your toes again in to fulfill your fingers, loading the burden in your heels and stand.
  • Deliver every foot up and throughout your physique right into a kick.
  • MOD: Carry out this from an elevated floor or step your toes in moderately than leaping.

Assist your lively life-style with scrumptious vanilla protein!

Our superfood protein mix helps your physique from the within out. With 20 grams of natural plant protein (containing all of the important amino acids), you’ll be loving the vitality and vitality you get every time you shake it, bake it, or mix it up with I ❤ Vanilla Protein!

Vanilla Protein

Superset 3

Transfer 1: Across the World (8-12)

  • Holding your weighted objects along with your palms going through you, pull your shoulder blades again and down along with your core engaged.
  • With a slight bend in your elbow, sweep your arms out to your sides and up round you to finish overhead, utilizing your shoulders to provoke this motion.
  • Return to the beginning place with management and repeat.

Transfer 2: Mountain Climbers (0:30)

  • Start in a tall plank place along with your shoulders stacked over your fingers, core engaged, and again flat.
  • Maintaining your hips down, run your knees into your chest and again out by pulling every knee in so far as you possibly can after which again out, one after the other.
  • MOD: Carry out this transfer on an elevated floor by putting your hand on the sting of a sofa or desk.

Superset 4

Transfer 1: Reverse Tabletop Toe Touches (8-12)

  • Start in a reverse tabletop place along with your chest open and your glutes engaged.
  • With a braced core and your hips lifted, carry your proper hand and left foot off the bottom to faucet your foot along with your hand after which return to your beginning place and repeat on the opposite aspect.
  • MOD: Faucet your hand to your knee or carry out this along with your fingers on an elevated floor.

Transfer 2: Squat Jacks (0:30)

  • Start in a squat place along with your toes hip distance aside, core engaged and chest upright.
  • Shoot your hips again and decrease your self down right into a squat, maintaining your chest up tall, weight again in your heels and knees monitoring your toes.
  • As you come again as much as standing, powerfully leap up and faucet your toes out large after which again to your squat place and repeat.
  • MOD: Take the leap out by squatting after which stepping your proper foot out large after which again in and repeat on the opposite aspect. 

Wonderful job Rockstar! I’m so pleased with you for exhibiting up as we speak! Test in with me and Coach Amanda and tell us the way you favored the exercise and the rest you wish to share – we love listening to from you.

One-off exercises are nice, however having a plan to comply with is even higher! Take a look at Dwelling Exercise Domination for a complete house exercise program that makes use of minimal tools and can get you on monitor to feeling and looking out your finest!

Possibly you’ve began out with one in every of my body weight challenges, and are searching for your “subsequent problem” that takes issues up a notch and helps you progress.

If that’s you, I like to recommend that you just take a look at Angela’s progress – she began that very same approach, and when she obtained into Dwelling Exercise Domination she actually began seeing extra definition.



  1. Willis, Leslie H et al. “Results of cardio and/or resistance coaching on physique mass and fats mass in chubby or overweight adults.” Journal of utilized physiology. Net. Dec 2012.

The publish Full Physique Supersets appeared first on The Betty Rocker.

We will be happy to hear your thoughts

Leave a reply

Enable registration in settings - general
Compare items
  • Total (0)
Shopping cart