Name: Playbook - JOJA LIFE - Full Body Supersets
Uploaded: 2023-01-06T17:32:03.124Z
Duration: 25 min
Description: Full Body Supersets

- Start in a high plank position with your hands positioned wide 
- Bend at the elbows to lower your chest toward the floor
- Keep your core tight as you lower
- Extend your arms, engaging your chest as you press yourself back up

Wide push-ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squats

Upper/Lower Superset I

- Start seated on the floor, position your hands on the floor behind you
- Straighten your arms and lift your hips off the floor
- Slowly bend at your elbows, and lower your upper body toward the floor until your arms are at about a 90-degree angle
- Push your body up to return to the start position

Bodyweight floor tricep dips

- Stand tall, chest lifted and shoulders back 
- Take a large step forward, lowering your back knee until your front leg and back leg are both at nearly a 90-degree angle
- Then, push into your front heel and foot to raise back up to a standing position and repeat on the other side

10 reps each side

Bodyweight alt forward lunges

Upper/Lower Superset II

- Start in pike position 
- Bend the elbows, lowering your head toward the ground 
- Press yourself back up to the starting position

Pike push-ups

- Lie face up on the floor, with your knees bent and feet flat on the ground
- Keep your arms at your side with your palms down
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Hold your bridged position for a couple of seconds before easing back down to starting position

Glute bridges

Upper/Lower Superset III

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Alternating back and forth for time or reps
(R+L= 1 rep)

Shoulder taps

- Lying face-up with your knees bent at 90 degrees and your feet flat on the floor
- Keep your arms near your sides with your palms down
- Exhale and brace your core
- Lift your feet off the ground and raise your thighs until they’re vertical
- Keep your knees bent at 90 degrees throughout the movement
- Tuck your knees toward your face as far as you can comfortably go without lifting your mid-back from the floor
-  Your hips and lower back should lift off the ground
- Hold for a moment and slowly lower your feet back toward the floor until they reach the ground

Reverse crunches

Upper/Lower Superset IV

Full Body Supersets

Just a big "thank you" for this gift, for the way you make us feel and the inspiration you are for us ♡

Full Body Supersets

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