30-Minute At-Home Bodyweight Superset Workout

30-Minute At-Home Bodyweight Superset Workout - each superset works a different muscle groupI know I’ve been posting a TON of bodyweight workouts, but with all the long weekend travel I had to do this summer, that’s pretty much all I’ve been able to do besides group fitness classes when I’m in the city. Now that this hectic wedding season is over, I’ll be sure to mix it up a bit with these blog workouts. I also plan on buying a BOSU ball soon so that’ll be a fun addition!

I know the explanation of how to do this workout is a little confusing because I’m forced to use the words “superset” and “set” 500 times, so don’t hesitate to ask questions in the comments section!

30-Minute At-Home Bodyweight Superset Workout

Equipment I Used:

  • Exercise mat
  • Chair for triceps dips (can use a coffee table, bench, trunk, etc.)

Complete one superset before moving on to the next (there are four total). Rest for 30-60 seconds between supersets. In each superset, you’ll complete three sets of the two exercises. Do each exercise for 60 seconds, back to back, without resting in between. Once you’ve done both exercises (2 minutes of work) rest for 15-30 seconds and then repeat for a total of three sets. 30-Minute At-Home Bodyweight Superset Workout - each superset works a different muscle group

SUPERSET 1 | Lower Body (+ Cardio)

Do each exercise for 60 seconds, back to back without rest in between. Rest for 15-30 sec and then repeat twice more for a total of three sets of the superset.

  • 2 Jump Lunges – 5 Squat Pulses | You’ll do two jump lunges and then jump into a low squat and pulse five times there before jumping back into a lunge and starting the pattern from the top. To break it down further: Start in a lunge position with right foot forward and both knees bent at opposing 90 degree angles. Do two jump lunges, switching feet mid-air so that you end up with your right foot back in front. Jump into a squat position, feet about shoulder’s width apart, weight in your heels, and pulse at the bottom of that squat five times. Jump back into a lunge position, this time with your left foot in front. Repeat from the top.
  • Leaping Side Skater Lunges | These are like side-to-side leaping courtesy lunges. Leap to the right, landing on your right foot and bending down to touch the ground by your foot with your left hand as you swoop your left foot behind the right (think of a courtesy). Come up, leaping left and reversing the move. Keep it going quickly, back and forth, trying to never let that back foot come to rest on the ground—keep the weight in the foot you land on.

SUPERSET 2 | Core

Do each exercise for 60 seconds, back to back without rest in between. Rest for 15-30 sec and then repeat twice more for a total of three sets of the superset.

  • Rotating Side Plank Pulses to Plank Jacks to Side Plank Pulses (5-5-5) | Start in a side forearm plank position with your right elbow stacked below your shoulder, hips lifted and stacked (beginners: have your right knee on the floor instead of your feet). Pulse your hips up towards the ceiling five times, contracting your right sidebody. Next, rotate into a forearm plank, bringing your left forearm to meet the right on the floor. From here, do five plank jacks, jumping your feet out wide and then back to center. Shift the weight into your left forearm, opening up into a left-side forearm plank and do the five hip pulses on that side. Continue rotating through: plank, side plank, plank, side, plank.
  • 2 Full-Body Crunches – 1 V Up Combo | Crunch, crunch, v up, crunch, crunch, v up. Start laying on your back with legs outstretched and hovering a couple inches off the ground. Arms should be outstretched overhead and hovering as well. From this starting position, crunch up, bringing your knees in towards your chest as you lift your shoulder blades off the ground and bring your hands towards your shins (like you’re hugging your knees). Extend back out, lowering to starting position. Do two of those and then go right into a v-up: From your same starting position, keep legs and arms straight as you lift your legs in the air and crunch your torso off the ground, bringing your hands up towards your toes. The goal is to never bring the legs to rest on the ground when you extend back out (always hover).

SUPERSET 3 | Upper Body

Do each exercise for 60 seconds, back to back without rest in between. Rest for 15-30 sec and then repeat twice more for a total of three sets of the superset.

  • 3 Triceps Dips with 3-sec Hold | Use a chair, coffee table or bench for these. Start with your hands gripping the edge of a chair (bench, etc.) and your legs outstretched with your heels on the ground. Keeping your bum and back close to the edge of the chair, bend your elbows to 90 degrees as you lower your body towards the ground. Make sure your elbows don’t bow out in a diamond shape as you lower. From the bottom, press through your hands to straighten your arms back to the starting position. Imagine there’s a heavy weight sitting in your lap as you do these—don’t trust up through the hips and legs to rise up; use your arms! You’ll do three like this and on the fourth, lower down and hold at the bottom for about three seconds before starting back at the top. To modify: To make these easier, bend your knees and keep your feet flat on the ground.
  • Bird Dog Push Ups | This is your standard push up, plus some core stability work. Starting in a plank position with hands a little wider than shoulder-distance apart (the wider your feet are, the easier and more stable these will be–if you want a challenge, keep your feet relatively close together), do a push up. As you press back up to plank, lift your right arm and left leg off the ground, stretching them out straight, level with your body. Make sure you keep your abs engaged as you do this; you don’t want to let your low back dip down towards the ground. With control, lower the hand and foot back to the ground, sinking right into your next push up. At the top, repeat on the other side (left arm and right leg). To modify: perform the push up from your knees, and just lift the arm at the top of each push up.

SUPERSET 4 | Full Body

Do each exercise for 60 seconds, back to back without rest in between. Rest for 15-30 sec and then repeat twice more for a total of three sets of the superset.

  • Surfer Get-Ups | Start laying on your stomach with hands by your side. Squeeze your back and glutes to lift your chest and hands off the ground. Lower your hands back to the ground by your rib cage. From here, you’re going to explosively press up and jump into a low squat with one foot in front and the other staggered behind (think of a surfer jumping up on their board to catch a wave). From here, bring your hands back to the ground as you jump your feet back into plank lower your body to the ground with control. Repeat from the top, this time landing in low squat with your other foot in front.
  • Forearm Plank Alternating Donkey Kicks (5) | Start in a forearm plank, elbows stacked under shoulders, balls of the feet planted on the ground. From here, hover your right leg and bend the knee to 90 degrees with the foot flexed. Keeping your abs engaged, contract the right glute as you press the bottom of the right foot up towards the ceiling. When you do this, make sure your low back isn’t sagging down towards the ground. Only press your foot up as high as you can while maintaining a neutral spine. Do 5 of these donkey kicks on the right side and then straighten out the leg, return it to the floor and repeat on the left side.

30-Minute At-Home Bodyweight Superset Workout - each superset works a different muscle groupWEARING | leggings: Fabletics (old but these white/light gray camo crops from alo are kinda similar and super cute) // tank: Onzie (old but this gray workout tank is cute) // bra: c/o Reebok (old) // sneakers: Nike

Enjoy the rest of your day!

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Comments

  1. I love side/speed skaters. I did a tabata of them this week. Killer!

  2. Lunges are hard for me but I’m always glad I did them afterwards!

  3. Great workout, can’t wait to try it. I recently read that those tricep dips are dangerous for your shoulders. I’ve never liked them (cuz they’re hard!), but I never know what to believe!! Any thoughts?

  4. An amazing post!! Such a great workout and it’s super simple!! Thank you 🙌🏼💜

  5. Awesome setup. I learned a lot, question: how do you measured your body after working out? this helps a lot specially on you.

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