workout of the week 8/8/16

Metabolic superset workout
 

Warm-up - 5 minutes

 

Superset 1 (3 sets)

  • 15 squats
  • 10 1-leg bridge thrusts
  • 60 seconds step up/step down on stepper
  • 20 seconds rest

Superset 2 (3 sets)

  • 10 pull-ins on smith machine
  • 10 pushups on smith machine
  • 60 seconds side step up/step down on stepper
  • 20 seconds rest

Superset 3 (3 sets)

  • 20 walking lunges
  • 20 toe raises and dips on stepper
  • 60 seconds diagonal step up/step down on stepper
  • 20 seconds rest

Superset 4 (3 sets)

  • 20 resistance band biceps curls
  • 15 weighted triceps extensions (skull crusher)
  • 60 seconds jump rope
  • 20 seconds rest

Superset 5 (3 sets)

  • 15 sit-backs
  • 15 (each side) hip ups
  • 15 (each side) ankle touches
  • 20 seconds rest

Cool down/stretch - 5 minutes