Bodybuilding: 4 sets of each

Superset 1:
12-15 reps Overhead Tricep Extension
12-15 reps Close Grip Dumbbell Press
20 reps Leg Raise
30 Seconds Jumping Jacks

Superset 2:
12 reps Halos Each Way
12 reps Bent Over Rows each side
20 reps weighted sit ups
30 seconds Surfers

Superset 3:
1 round of 21’s
7-10 reps Hammer Curls
20 reps bicycles
30 Seconds Heismans

How This Works:

You will pick the equipment you have available to you and want to use, you can mix and match equipment to your preference. Then go through the movements sequentially, taking a small (no more than 30 seconds) break after the cardio for 4 rounds. Work through each superset until complete before moving on to the next.

Movements:

All of the movements (except for the cardio: Jumping jacks, Mountain Climbers, Heismans) Should be performed slow and controlled. This is not for time. This is for good, solid, quality reps.

Superset 1:

Overhead Tricep Extension:

Standing tall and keeping your core tight, hold a weight with both hands over head. Bend your elbows bring the weight toward your back and then press the weight back up. Keep your elbow close to your head.

Close Grip Dumbbell Press:

Lay on your back, engage your abs so your core is tight, hold your dumbbells together with your palms facing each other, (or weighted object) over your chest with your arms straight. Bring the object down to your chest then press back up to the starting position.

Leg Raises:

Laying on your back with your palms on the floor under your hips, engage your core – bring your belly button to your spine and raise your feet off the floor until your straight legs are perpendicular to your body, slowly and with control bring your heels back toward the floor before raising them back up again. Every up and back down is one rep.

Jumping Jacks:

Starting standing straight with your arms at your sides, jump your feet out to each side while also bringing your straight arms over head. Jump your feet back together bringing your arms back down to finish.

Superset 2:

Halos:

Start by holding your weight at your chest with both hands, the circulating it around your head back to your chest. Thats one rep. Do all the reps one direction before doing the other direction.

Bent Over Rows:

Start by hinging at the hips, feet staggered, keep your core tight and back flat, neck long, and shoulders down and back. Start with one arm straight holding your chosen equipment, then pull your elbow up and back trying to reach for the ceiling, pinch your shoulder blades together at the top then slowly bring your elbow back down until your arm is straight.
Mini Bands – Wrap a band around your left foot to pull with your right arm. Vise versa.
Resistance Bands – Step on the band with the same foot of your working arm.
Weights – Lunge forward with your left foot to work your right arm. Vise Versa.
Body Only – This will be a slow negative push up. Start in a push up position, wrists under your shoulders, core tight. Slowly lower your body keeping your arms pinned to your sides and your elbows point back toward your feet. Slowly lower all the way down then get up and start over.

Weighted Sit Ups:

Lay on your back on the floor with your knees bent and feet flat on the floor, with a weight behind your head in your hands with your arms straight, engage your abs and bring your chest to your knees and keep that weight pressed up over your head. Lay back down in a controlled motion to the starting position.

Surfers:

Start with your feet hip to shoulder width apart come into a slight squat with your core tight and touch your left foot with your right hand as you come back up, jump and twist to the right, land looking the opposite direction you started and then squat back down touching your right foot with your left hand. As you come back up this time you will jump and twist to the left following your left hand, and landing looking at the original direction.

Superset 3:

21’s:

A bicep curl set. Hold a weight in each hand with your palm facing up. Start by doing 7 partial curls from the bottom to the middle. Then 7 partial curls from the middle to the top towards your shoulder. Then a full 7 bicep curls from bottom all the way towards your shoulder.

Hammer Curls:

Hold a weight in each hand, palms facing each other, with your elbows extended. Hinge your elbows bring your weight up toward your shoulder. Slowly reverse the movement and control the weight back down to straight arms.

Bicycles:

Lay flat on the floor with your hands behind your head and your elbows straight out to the sides. Lift your heals off the floor, and bring one elbow and the opposite knee together over your body. Keeping the other leg straight. Reverse the movement and do the same thing with the other side.

Heisman:

You will take 5 quick steps laterally and finish by bringing the inside knee up high to your chest. Then go back the other direction. 5 Steps Left is one rep. 5 Steps Right is one rep.