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The 20-Minute Superset Workout

  • James Farrell

    Superset 1: Thruster

    Targets shoulders, abs, butt, legs

    Stand with feet shoulder-width apart on center of band, holding a handle in each hand; bend elbows by sides, bringing hands in front of shoulders, palms facing forward.

    Squat, then quickly stand, pressing arms overhead. Lower arms to start position and repeat.

    Continue for 1 minute.

    MAKE IT EASIER: Perform move without band, or do not press band overhead.

  • James Farrell

    Superset 1: Spider-Man Push-Up

    Targets shoulders, chest, abs, obliques, butt

    Start on floor in plank position, balancing on hands and toes, body forming a straight line.

    Bend elbows to lower torso toward floor as you bend left knee out to side.

    Press up and return to plank. Repeat, this time bending right knee out to side.

    Continue for 1 minute, alternating sides.

    MAKE IT EASIER: Do modified push-up on knees.

  • James Farrell

    Superset 2: Single-Leg Dead Lift

    Targets butt, hamstrings

    Stand with right foot on shortened band (crisscross band on floor and stand on intersection), holding a handle in each hand, arms by sides with palms facing each other; lift left leg behind you.

    Hinge forward from hips, lifting left leg, until body is parallel to floor.

    Squeeze glutes and hamstrings to return to start, straightening up as you lower left leg. Continue for 30 seconds. Switch sides and repeat.

    MAKE IT EASIER: Perform move without band.

  • James Farrell

    Superset 2: Crossover Jack

    Targets shoulders, arms, legs

    Stand with feet wider than shoulder width, arms extended out to sides, palms down.

    Quickly jump feet in, crossing left foot in front of right, as you cross extended arms in front of you, left forearm over right.

    Return to start and repeat, this time crossing right over left. Continue, alternating quickly, for 1 minute.

    MAKE IT EASIER: Do regular jumping jacks.

  • James Farrell

    Superset 3: Tripod Plank

    Targets chest, abs, butt

    Start on floor in forearm plank position, balancing on forearms and toes, body forming a straight line.

    Lift left foot and hold plank for 30 seconds.

    Switch legs and hold plank for 30 seconds.

    MAKE IT EASIER: Keep both feet on floor.

  • James Farrell

    Superset 3: Cobra T

    Targets shoulders, back, butt, hamstrings

    Lie facedown on floor with elbows bent by sides, palms on floor near shoulders.

    Squeeze thighs, lifting feet slightly off floor with toes pointed, and raise arms and chest.

    Draw shoulder blades down your back while forming a goalpost with bent arms (upper arms out to sides at shoulder level).

    Hold lifted position for 1 minute.