30 MINUTE FULL-BODY SUPERSET WORKOUT


Why spending one-hour sweating at the gym when you can finish an effective fat-burning and muscle-building routine in just 30 minutes?

Our Team TFT is going to give you a workout plan which will boost your metabolism and strengthen your full body.

This challenging workout targets the leg, glutes, entire upper and lower body, cardiovascular conditioning and endurance. Perform 5 rounds of each superset, resting 60 seconds between each superset. For example, perform 10 goblet squats then 10 burpees, repeat it for 5 sets, rest 60 seconds then start in on goblet lunges and kettlebell swings.



Superset #1

–    10 goblet squats

–    10 burpees

Superset #2

–    20 goblet lunges

–    10 kettlebell swings

Superset #3

–    20 goblet step-ups

–    30 seconds plank

Superset #4

–    10 push ups

–    10 deadlift high pull



Goblet squats

Image result for Goblet squats

Stand with a slightly wider than shoulder width stance – toes out slightly.
If using a kettlebell, grip it by the “horns” (the side handles) or grasp it by the bottom. If using a dumbbell, grip underneath the handle so that the dumbbell is vertical.
Maintain a neutral spine (gentle inward curve in lower back), with your shoulder blades in, your chest up and core engaged.
Start squatting down, lowering your hips back as though you were sitting in a chair immediately behind you.

Squat as deeply as comfortably possible, ideally to parallel or just below parallel.
Rise up, pushing through the heels, exhaling – keeping the same posture.
Repeat for the desired number of reps.
Burpees

Rezultati i imazhit për Burpees
Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
Complete 1 full push up.
Jump your feet forward to just behind your hands.
Use an explosive motion to push through your heels and return to the start postion.
Repeat.

Goblet Lunges

Rezultati i imazhit për Goblet Lunges

Kettlebell swings

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1. Stand shoulder distance apart with the kettlebell in the space of your two feet with the handle in a horizontal position.

2. Reach down and bend your HIPS so they push back and pick up the kettlebell.

3. Keep your shoulders down and back , your chest up and your back neutral the entire time.

4. As your stand up squeeze your glutes, your hips move forward and engage your abs as you swing up with straight arms.

5. Gravity will pull the kettlebell down as you sit your hips back and power up to swing back up!

Plank with Hips Dips

Image result for Plank with Hips Dips

1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders and your feet hip-width apart.
2. Rotate your hips to the right and dip your body almost to the floor.
3. Return to the starting position and repeat on the left side. Keep alternating sides until the set is complete.

Keep your core engaged at all times, push your belly button in toward your spine and breathe slowly and deeply. Maintain your head and neck relaxed and dip your body as low as you can without losing your form.

Goblet step-ups

Image result for Goblet step-ups exercise

Push-ups

Image result for Push-ups exercise

Get on the floor on all fours, positioning your hands slightly wider than your shoulders.
Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position your feet to be close together or a bit wider depending on what is most comfortable for you.
Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire pushup.

Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent.

Deadlift high pull

Image result for Deadlift high pull exercise

Hold dumbbells in front of you, palms facing your thighs, and stand with your feet hip-width apart, knees slightly bent. Keeping your back slightly arched and your core engaged, hinge forward at the hips and slowly lower your torso until it’s almost parallel to the floor. Pause, then squeeze your glutes and push your hips forward to return to standing, pulling the dumbbells up to your chest by bending your elbows out to the sides and raising your forearms. Return to the starting position. That’s one rep. Do 15.