16 Minute Upper Body Supersets
20 Minutes For Moms • 22m
4 minute supersets, complete each one once through.
SS 1:
- 12 (each arm) single arm Arnold press
- 5 inchworm pushups
SS 2:
- 16 renegade rows
- 10 bicep curls
SS 3:
- 10 floor press to tapback
- 10 plank up to shoulder taps
SS 4:
- 10 (each arm) fly raises
- 10 press jacks
Up Next in 20 Minutes For Moms
-
15 Minute Core HIIT
3 rounds: round 1—50 sec on, 10 sec rest; round 2—45 sec on, 15 sec rest; round 3—30 sec on, 30 sec rest. 1 min rest between rounds
- Flutter kicks
- Plank jacks
- Toe touches
- Low plank shifts
- Alternating single leg lowers -
16 Minute Lower Body EMOMs
Every minute on the minute. Complete 4 rounds. Rest is however long you have between minute 4 and starting minute 1 over again.
Min 1: 10 RDLs + 5 sprawls
Min 2: 20 walking lunges
Min 3: 10 (each leg) SLRDL
Min 4: 10 squats + 5 box jumps (jump squats for modification) -
15 Minute Full Body AMRAPs
3 different circuits, and 5 minutes to complete them, as many times through. Set a timer for 5 minutes and see how many times you can complete each circuit. 1 minute rest between AMRAPs.
AMRAP 1:
- 10 step ups (each leg)
- 10 (each arm) alternating shoulder press
- 30 flutter kicks
AMRAP 2:
- 1...
