20 Home Workout Supersets You Will Not Find Anywhere | Full Body Workout | Day 29

20 Home Workout Supersets You Will Not Find Anywhere | Full Body Workout | Day 29

20 Home Workout Supersets You Will Not Find Anywhere | Full Body Workout | Day 29: So, I have been looking into a lot of home workouts lately over the web. Unfortunately, I wasn't able to find home workout supersets as such. Therefore, I decided to just create them. 

These 20 home workout supersets have been optimally created by me to target each and every body part. Evidently, these supersets will help you build a better physique.

20 Home Workout Supersets You Will Not Find Anywhere | Full Body Workout | Day 29

Just in case, you want to proceed with the home superset workout, then you can either watch the below workout video or read the instructions given below the video to follow all the instruction carefully. 

Superset 1 Push Up to Toe Touch (30 Seconds)

If you are able to figure out this superset judging by its title, then you can start working on it. If you are confused or rather want to just read instructions before proceeding ahead with the superset, then you can read below.

Here are the steps for doing Push Up To Bent Toe Touch:

Step 1: Do a push-up and pump your body in the upward direction once your chest is touching the ground

Step 2: Stand up with your back bent towards your legs and try touching your toes with your hands or palms

Step 3: Go back down to do a push-up and then repeat the above superset

Step 4: Keeping repeating the motion of the exercise until the time limit elapses

Superset 2 Squat to Reverse Jumping Jacks (30 Seconds)

Before beginning with this superset I would like to clarify the motion and/or meaning of reverse jumping jacks. Usually, a jumping jack begins by keeping both legs close to each and joint. The next part of a jumping jack includes jumping to keep your legs wide apart from each other and clapping above your head with the help of your hands (palms). 

However, a reverse jumping jack is just the opposite. Instead of jumping and keeping your legs wide apart, you will already be in a position, wherein your legs will be wide apart and have to come back in a posture in which your legs are joint. At the same time, the beginning position of your hands will be above your head and they have to come back to their respective sides as soon as your legs are joint and you are in an "attention" posture. 

Moving back to the squat to reverse jumping jack superset, here is how you have to do it:

Step 1: Do a squat by keeping your hands behind your head and bending your knees so that you can sit down completely in the air without touching the ground. Do keep your knees aligned with your toes and make sure your knees don't go ahead of your toes.

Step 2: Come back up from the squat position and do a reverse jumping jack

Step 3: Repeat squat and reverse jumping jacks until you time limit elapses

Superset 3 Lunge to Calf Raise (30 Seconds)

If you know how to do alternating lunges, then you will probably find it easy to understand this superset and exercises. 

Here is how you can it:

Step 1: Stand straight and keep both of your hands behind your head

Step 2: Bring one of your legs back and stretch it. At the same time bend the leg which is forward until the knee is completely aligned with the toe of the same leg.

Step 3: The previous step completes your lunge. Now raise the toe of the leg which is back to do a calf raise.

Step 4: Repeat the above motion changing your legs and keeping your hands behind your head until your time limit elapses

Superset 4: Ab Crunch To Standing Up Jump (30 Seconds)

If you are curious about what do I mean by ab crunch, let me clarify it for you. By ab crunch, I am referring to a sit-up ab crunch. Now that we are cleared about the first part of the superset, let us understand the whole superset. 

Here is how you have to do an Ab Crunch to Standing Up Jump:

Step 1: Do an ab crunch/sit up 

Step 2: Stand up straight above the ground after doing a sit up and jump with your hands straight above your head

Step 3: Lie down with your back facing the ground to repeat a sit up and standing up jump movement until the time limit finishes

Superset 5: Wide Leg Toe To Toe Touch To Joint Leg Toe Touch (30 Seconds)

Compared to all the above exercises, this superset is by far the simplest and easiest way to affect your oblique muscles or love handles. 

Here is how you can do this superset:

Step 1: Sit down on the ground with your back straight and above the ground. It would be best if you could take the support of a wall to keep your back straight throughout this superset.

Step 2: Keep your legs as wide apart from each other as possible

Step 3: Bend forward to touch the opposite palm of your opposite side hand towards your toe and do the same with the other hand too.

Step 4: Join your legs together and touch your legs together with both of your palms. If possible hold for a second or two.

Step 5: Bring back your legs to the wide position and repeat the entire superset

Superset 6: Arm Stretch to Dip (30 Seconds)

First and foremost, don't underestimate this exercise because of its simplicity. Secondly and lastly, do it with proper motion to get optimum output.

So here is how you can do an arm stretch to dip superset:

Step 1: Keep your hands straight and above the ground

Step 2: Stretch your legs straight in a declining position

Step 3: Bend your elbow to do an arm dip

Step 4: Bring your arms back to the straight position to do an arm stretch

Step 5: Keep repeating the bend and straight stretch superset until your time limit elapses

Superset 7: Push Up To Spiderman Oblique Crunch (30 seconds)

A spiderman oblique crunch is simply done by bending your body down in a push-up position and bringing the same side knee towards the same side elbow, either with your hands straight or completely bent down. 

And, here is how you can do this superset:

Step 1: Keep your arms straight above the ground and your body in a declining position

Step 2: Bend your elbows inward to touch your chest towards the ground and then rise back up

Step 3: Touch the same side knee to the same side elbow (hence the spiderman push-up)

Superset 8: Plank to Wide Plank Jumps (30 Seconds)

Plank is one of the most useful belly fat burning exercise. However, every exercise can be modified and made tougher to burn more calories and fat. A wide plank jump is an extension of a normal plank.

So, here is how you can do a plank to wide plank jump superset:

Step 1: Bring your body in a plank posture by keeping it straight and above the ground

Step 2: The above step can only be done if you raise your hips above the ground by bending your forearms and keeping them on the ground. At the same time, take the support of your toes to lift your lower body, i.e. legs.

Step 3: Jump with the help of your toes and keep your legs wide apart from each other while still in a plank position.

Step 4: Jump back to the original plank posture 

Step 5: Keep repeating plank to wide plank jumps until your time limit elapses

Superset 9: Push Up Stretch Hold to Forward Stretch (30 Seconds)

Since I have already explained to you about a push-up, here is how you can proceed directly with this superset:

Step 1: Do a push-up and bring your arms straight above the ground

Or

Just keep your arms straight above the ground like in an extended plank posture

Step 2: Move your upper body ahead and between your hands to stretch your shoulder muscles

Step 3: Keep repeating the above superset until time elapses

Superset 10: Cat Stretch to Pike Stretch (30 Seconds)

Step 1: Keep your hands on the ground and stretch your back muscles inward while looking up.

Step 2: Bring your body in an inclining pike position and keep your hands as well as your legs straight

Step 3: Keep repeating the above steps until time elapses

Superset 11: Knee Tuck to Push Up (30 Seconds)

Step 1: Stand straight above the ground

Step 2: Jump and touch your knees to your chest. Hold your knees while in the air for a split second and then release them to stand up straight above the ground. Don't bend your chest forward while doing knee tucks. (knee tuck)

Step 3: Do a push-up and stand up straight to repeat a knee tuck

Superset 12: Side To Side Jump to Forward Bend (30 Seconds)

Step 1: Stand up straight above the ground and join your legs together in an attention position

Step 2: Jump to either side and come back to the original position

Step 3: Bend forward to touch your hands/palms to the ground or to your toes

Superset 13: Shoulder Stretch To Push Up Raise (30 Seconds)

Step 1: Lie down with your stomach facing towards the ground

Step 2: Raise to bend your arms and keep them close to your body

Step 3: Move your arms forward and straight & then move them back to the original position

Step 4: Keep your palms on the ground and raise your body above the ground by stretching your arms straight

Step 5: Lie back down and repeat the shoulder stretch motion as well as push up raise until time limit elapses

Superset 14: Reverse Hand Cat Stretch To Pike Raise (30 Seconds)

Step 1: Do a cat stretch as explained before but with a slight difference. Instead of keeping your hands/palms in the forward direction, keep them in the back direction.

Step 2: Strech back up to do a pike stretch/raise

Superset 15: Reverse Ab Crunch to Leg Lifts (30 Seconds)

Step 1: Lie down with your back facing the ground and keep your hands behind your head or just beside your body. 

Step 2: Tuck your legs close to your body

Step 3: Lift your legs together towards your stomach and then keep them back down on the ground

Step 4: Be in the same lying down posture and bring your legs straight in the air

Step 5: Lift both of your legs straight in the air with the help of your hip muscles and then bring them back down to the reverse crunch posture

Superset 16: Back Leg Raise To Front Hand Raise (30 Seconds)

Step 1: Lie down with your stomach facing towards the ground

Step 2: Raise both of your legs up and down

Step 3: Raise both of your hands up and down

Step 4: Keep repeating until time limit finishes

Superset 17: Lying Side Leg Raise to Side Plank Raise (30 Seconds)

Step 1: Lie down sideways

Step 2: Keep the forearm of your hand which is touching the ground straight and lift your upper body while staying in the sideways posture.

Step 3: Keep the palm of the other hand behind your head. Bend your elbow and raise the leg which up towards your elbow

Step 4: Lift your body up sideways after you have bought your legs and hand to the original sideways position with the help of the forearm as well as leg which is close to the ground 

Superset 18: Lying Side Leg Raise to Side Plank Raise (30 Seconds)-Side Changed

Change lying down sideways position and repeat superset 17 with the opposite side legs by alternating their exercise motion.

Superset 19: Alternating Jump Lunges To Calf Raise (30 Seconds)

Step 1: Start with a lunge position by bending your knee and stretching one leg back

Step 2: Jump while being in the lunge position and alternate your legs

Step 3: Stand straight and then do a squat

Superset 20: Jumping Jacks To Side Twists (30 Seconds)

Step 1: Do a normal jumping jack as mentioned before

Step 2: Keep your hands behind your head after finishing your jumping jack

Step 3: Touch the elbow of the opposite hand to its opposite side knee while standing above the ground

Step 4: Touch the other side elbow to its opposite side knee

Step 5: Repeat jumping jack and then elbow to knee twist crunch

Hope you find all of these home workout supersets really useful. If you do, then do leave a comment in the comment section below this blog. Also, do subscribe to my personal fitness and home workout youtube channel. I will be waiting to meet you there the next time.