Today’s workout involves exactly what the title reveals. A superset is essentially 2 exercises performed back to back, and in this case, for a given amount of time- 3 minutes. It is very simple in terms of space, as well as equipment.. because there is none needed! In terms of difficulty, it is up to you. It will be a  VERY challenging full body workout… if… IF you push yourself at a solid pace for the full 3 minutes and with minimal break between the different supersets.  A huge advantage of timed workouts is one can push themselves to their own abilities and at their own pace, making this an ideal method for groups of different fitness levels.

Equipment:

• Mat
• A countdown timer

• Set your timer for 3 minutes. Complete the two exercises in superset 1 back and forth continuously until the timer runs out (i.e. burpees X5, superman X10, burpees X5 etc.–> for 3 minutes)
• Take a short break if you need (max 30-60 sec), then move on to do the same for supersets 2 & 3.
• After superset 3, go right back to 1, to complete two rounds of each superset. The workout should take about 21-23 min to complete, depending on your breaks.
• See below for videos of exercises marked with a * . Modifications are in parentheses.
• Make sure to warm-up before this workout ( 5 minutes of light work such as jumping jacks, a jog or cycle)

superset 1

• Burpees * (with a pushup or without a pushup) X5
• Superman Back Extensions * X10

SUPERSET 2

• Star Jumps * (or air squats)  X10
• Mountain Climbers  X30 

superset 3

• Forearm Plank w/ alternating arm reach X20
• Ankle Grab Abs (or shin or knee grabs) * X10

Superman Back Extensions:

Star Jumps:

Ankle grab ab curls: