Part 3: Supersets
The goal of these supersets is to pair a more strength-focused move (squat and pushup variations, for example), with bouts of cardio. For each of these pairs of moves, do the first 30 seconds, then the second for 30 seconds. repeat each 1-minute set 3 times, equaling 4 total minutes of work. Try to maintain the same number of reps across all the sets. Take a break for 1 or 2 minutes, then move on to the next.
Frog Hop + Sprint
Frog hops begin in a squat with hands behind head. Pushing off from balls of your feet, propel forward as far as you can (almost like a long jump), unfurling body in midair, and landing into a squat. Go right into that next rep. For the sprint portion, mark off about 50 yards and run hard.
Pushup + Broad Jump
Do pushups any way you desire: traditional, on an incline if your shoulders are giving out, or on your f ingertips, which would be seriously hardcore. For the broad jump, start from standing, then press through both feet, swing arms in front of you, and launch yourself forward, landing on both feet. Try to keep the same distance on each rep.
Lunge + Bear Crawl
For the first and third rounds of lunges, do forward walking lunges, with forward leg bending to 90-degrees and back knee grazing ground. For the second and fourth sets, do backward lunges in place; step one leg back so that back knee skims ground, then press through front foot to return to standing. Reverse legs each rep. To bear crawl, start on hands and feet. Maintaining a slight bend in knees, keeping back strong, arms extended, and hips high, race forward as fast as you can. Bonus points for kicking up sand.
Burpee + Military Plank
Do any kind of burpees you want. To scale up like Heughan, turn the hop at the end of the movement into a full-on tuck jump. To perform the military plank, start in a high plank, hands under shoulders and locked out. Maintaining a straight line between head and heels, drop right forearm to ground, then left. Reverse and return to high plank for one rep.
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