Wednesday Workout: Compound Exercise Supersets, Core, Tabata Cardio

Hey everyone! I was totally sore after the workout that I taught in SHRED last Thursday, so I figured it would be a good one to share with you this week! What I liked about this workout was the fact that we did more than 10-12 or 15 reps per exercise, AND the fact that they WERE reps and not 60 second intervals. I think people tend to keep better form when we do reps together vs. timed intervals where people go at their own pace (people either rush through the exercises to get a high number of reps OR they don’t push themselves and take breaks).

Compound exercises supersets, core, tabata cardio

In class, we lifted to the 32-count beat and I played around with the speed, but for the purposes of making this easier for you guys to take to the gym with you, I have you doing 20 reps.

Most of these compound moves are ones you have seen on here many times, but if you have questions, please let me know! This workout took about 35-40 minutes to complete, so it was perfect for class once I added my warm up and cool down. If you’re running short on time, you can always choose just a couple of sets to do instead of doing all four. Or, you could pick one set and repeat it two or three times- lots of ways to play around with this workout, so give it a shot!


4 thoughts on “Wednesday Workout: Compound Exercise Supersets, Core, Tabata Cardio

  1. Lindsey says:

    hi Monique!! I love reading your blog, I am Danielle’s (and Athena’s!) friend from work! I’m stuck in a hotel this week and can’t run much since I’m recovering from a race, so this workout looks great! For the tabatas, did you split up each exercise 4 min and 4 min? Or alternate between the two for 8 minutes? Also, did you keep the same weight for all exercises? Thanks for posting this one, excited to do it!!

    • Burpees to Bubbly says:

      Hey Lindsey! Thanks for the comment- I think it’s so funny that I didn’t realize Danielle and Athena talked about the SAME Lindsey, haha. With regards to the tabata’s- I alternated the moves (burpees, plank jacks, burpees, plank jacks, etc.) but you could do 4 sets of burpees and then 4 sets of plank jacks if you’d prefer! I did not keep the same weights- for biceps, oblique twists, triceps OH extensions and rows I went heavy and for lat raises and reverse fly’s I went a little lighter. Let me know how it goes! I have lots of hotel room/on the road workouts that I posted last week (I think). have fun!

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