Warm Up: 15 Bodyweight squats + 12 arm circles (2 rounds)

A superset means you do two exercises back-to-back with no rest in between.

After you finish both moves, then you rest — for 30–45 seconds — and repeat that pair for the number of sets listed. For example, if it reads “3×15” that means you do three sets of 15 reps of each move.

SUPERSET 1

• Bulgarian Split Squat (each side): 3×12–15

• Tricep Dips: 3×12–15

SUPERSET 2

• Sumo Deadlift: 3×12–15

• Bird Dog Row (each side): 3×12–15

SUPERSET 3

• Step Ups (alternating): 3×12–15 total

• Dumbbell/Cable Face Pull: 3×15 (modification for home: use a band and pull it apart with arms in same position as shown above)