Work on your lower and upper body by pushing this metabolic-conditioning workout. Supersetting these four exercises will get your heart rate pumping, improving your cardiovascular conditioning and your upper- and lower-body strength.


GIF of Plank Rock exercisePlank Hold and Rock

  • Begin in an extended plank position with your hands under your shoulders and your toes on the ground, hip-width apart.
  • Hold this position and think one long line from head to heels. Brace your core and squeeze your glutes to keep your hips parallel to the ground.
  • Shift your weight forward and then rock back, keeping your core tight and with control.
  • Perform for 30 seconds, then rest 30 seconds.
  • Repeat for one to two sets.

GIF of Weighted Hip-Thrust Bridge exerciseWeighted Hip-Thrust Bridge

  • Lie on your back with your feet hip-width apart and your heels under your knees. Hold a dumbbell or dumbbells on your hipbones.
  • Push your heels into the floor as you squeeze your glutes and lift the top of your hips up toward the ceiling.
  • Release and lower your hips back to the ground.
  • Perform for 30 seconds, then rest 30 seconds.
  • Repeat for one to two sets.


Superset 1

Perform three sets, alternating between the dumbbell squat and drop- squat jump. Rest two minutes before Superset 2.

GIF of Dumbbell Goblet Squat exerciseDumbbell Goblet Squat

  • Begin standing with your feet shoulder-width apart. Hold a dumbbell upside down in front of your face, elbows in line with your shoulders.
  • Descend into a full squat with your thighs parallel to the ground.
  • Press through your heels to return to stand.
  • Perform eight reps.

Drop-Squat Jump

  • Start in a standing athletic position. Your feet should be hip-width apart.
  • Jump your feet wide to come into a squat.
  • Jump your feet back together to stand.
  • Perform for 30 seconds.

Superset 2

Perform three sets, alternating between the diver push-up and the bear crawl.

Diver Push-Up

  • Start in a prone high-plank position with your hands under your shoulders and your feet hip-width apart, toes on the ground.
  • Drive your hips back and your heels toward the floor. You are now in Downward Dog.
  • Initiate the drill by lowering your hips and diving your head into the “water” as your head passes in front of your hands very close to the ground. At this point, you are now in Upward Dog.
  • Reverse the sequence and return to Downward Dog.
  • Perform eight reps.

Bear Crawl

  • Start in a quadruped position with both hands on the ground under your shoulders and your toes on the ground hip-width apart.
  • Keep your back flat and hips square to the ground as you lift your hips just enough to hover your knees off the ground.
  • Crawl forward three steps and then backward three steps, keeping your hips level as you crawl.
  • Perform for 30 seconds.


  • Walk it out for two minutes to bring your heart rate back to normal.

Photo credit: FlamingoImages, Getty Images
GIFs: Tom Casey,; Mark Kuroda,