Get ready to push your body to the next level with this 30-day HIIT workout challenge. With a focus on 50 push-ups and squats daily, this intermediate-level workout is perfect for those looking to increase strength and endurance. Incorporating push-ups and squats, this workout targets multiple muscle groups, helping you build upper body and lower body strength. Whether you're working out at home or in the gym, this HIIT routine is designed to challenge you and push your fitness limits. Remember to listen to your body, modify exercises as needed, and fuel your workouts with a balanced diet to optimize your results.
Welcome to a challenging superset workout that will push your limits and help you build strength and endurance. This workout consists of two exercises, push-ups and sit squats, performed as a superset. A superset is a training technique that involves performing two exercises back to back with no rest in between. This allows you to work on different muscle groups and keep your heart rate up for an effective workout.
The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps, while also engaging the core and lower body for stability. Performing 10 reps for 5 sets will not only help you build upper body strength but also improve your overall muscular endurance.
The sit squat is a compound exercise that targets the lower body, including the quadriceps, hamstrings, and glutes. By performing 10 reps for 5 sets, you'll not only work on muscle strength but also enhance your lower body endurance and stability. Be sure to maintain proper form throughout the exercise to get the most out of each rep.
This challenging superset workout is an excellent way to work on both upper and lower body strength, muscular endurance, and overall fitness. Remember to warm up before starting and cool down after finishing the workout to prevent injury and aid recovery.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 2
Get ready to challenge your upper body and lower body with this intense superset workout. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core and lower back. Meanwhile, the sit squat is a dynamic lower body movement that combines the benefits of a squat and a sit-up, working your quads, hamstrings, and glutes. By performing these exercises in a superset fashion, you'll enhance muscular endurance and elevate your heart rate, resulting in a highly effective workout. Aim to maintain proper form and controlled movement throughout each set, and remember to focus on breathing and core engagement for optimal results.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 3
Get ready to elevate your fitness routine with this challenging workout that targets both your upper and lower body. The first superset consists of push-ups, which are an effective compound exercise that works multiple muscle groups including the chest, shoulders, and triceps. Performing 5 sets of 10 reps will help build strength and endurance in your upper body. Following the push-ups, engage your lower body with sit squats. This exercise not only works your quads, hamstrings, and glutes but also enhances mobility and stability. By incorporating 5 sets of 10 reps, you'll feel the burn and see progress in no time.
Remember to maintain proper form throughout each set to maximize the effectiveness of these exercises. Keep your core engaged during push-ups and focus on your breathing. For sit squats, ensure your knees stay in line with your toes and your back remains straight. Adjust the difficulty by modifying the hand positioning for push-ups and by increasing the depth of your squat. Stay consistent with this workout and pair it with a balanced diet to achieve your fitness goals.
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Exercise / Sets
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Push-up5 sets • 10 reps
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Sit Squat5 sets • 10 reps
Day 4
This workout consists of a challenging superset that will help you strengthen and tone your upper body and lower body. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core for stability. Performing 10 reps for 5 sets will not only increase muscle endurance but also promote muscle growth and definition. It's important to maintain proper form throughout the sets to maximize the effectiveness of the exercise.
The sit squat involves sitting into a squat position without fully extending the hips and then standing back up, engaging the quads, hamstrings, and glutes. This exercise is great for lower body strength and endurance, especially when performed for 5 sets of 10 reps. Remember to keep your chest up, core engaged, and weight in the heels to ensure the correct form.
Incorporating this challenging superset into your workout routine will not only help you build strength and endurance but also improve overall muscle tone and definition. Remember to warm up properly before starting the workout and cool down afterwards to aid in recovery and reduce muscle soreness.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 5
This intense workout combines push-ups and sit squats in a challenging superset format. You'll start with 5 sets of 10 reps of push-ups, engaging your chest, shoulders, and triceps. Push-ups are a fantastic compound exercise that not only build upper body strength but also work your core. After completing the push-ups, immediately transition into 5 sets of 10 reps of sit squats. Sit squats are an effective lower body exercise that targets your quadriceps, hamstrings, and glutes. This superset workout will test your upper and lower body strength, endurance, and overall fitness. It's a great way to maximize your time and get a full-body workout in a short amount of time.
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Exercise / Sets
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Push-up5 sets • 10 reps
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Sit Squat5 sets • 10 reps
Day 6
This workout focuses on building upper body and lower body strength. The first superset begins with push-ups, a classic compound exercise that targets the chest, shoulders, and triceps. Perform 5 sets of 10 reps of push-ups, ensuring proper form and engaging the core throughout each set. Immediately following the push-ups, transition to sit squats for 5 sets of 10 reps. Sit squats work the lower body, particularly the quadriceps, glutes, and hamstrings. Focus on maintaining proper alignment and controlled movements.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 7
Welcome to a challenging workout that will help you build upper body and lower body strength. This routine consists of two supersets, each comprising 5 sets of 10 reps. The first superset starts with push-ups, a classic bodyweight exercise that engages your chest, shoulders, and triceps. As you lower your body towards the ground, focus on maintaining a strong core and a straight line from your head to your heels. Once you complete the push-ups, move on to sit squats. This exercise targets your quads, glutes, and hamstrings, promoting lower body strength and endurance. Remember to keep your chest up, core engaged, and weight in your heels as you perform the sit squats. By combining these two exercises in a superset, you will not only improve muscular strength but also enhance your cardiovascular endurance.
As you progress through this workout, focus on maintaining proper form and breathing. For the push-ups, inhale as you lower your body and exhale as you push back up. During the sit squats, take a deep breath at the start of the movement and exhale as you rise back up. Also, ensure that you give yourself adequate rest between sets to optimize recovery and performance. If you're new to these exercises, start with a lower number of reps and gradually increase as you build strength and confidence. With consistency and determination, you will notice improvements in your overall strength and endurance.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 8
This workout focuses on building strength in both the upper and lower body through a series of supersets. The first superset consists of push-ups, which target the chest, shoulders, and triceps, and sit squats, which work the quadriceps, hamstrings, and glutes. Performing 5 sets of 10 reps for each exercise with minimal rest in between will help to develop muscular endurance and improve overall strength. It's important to maintain proper form throughout each set to maximize the effectiveness of the exercises.
To enhance the challenge of the push-ups, consider using variations such as incline or decline push-ups, or incorporating explosive plyometric push-ups. For the sit squats, focus on maintaining a controlled movement and engaging the core for stability. Remember to warm up before starting the workout and to cool down and stretch afterwards to aid in muscle recovery and reduce the risk of injury.
Incorporating this superset workout into your fitness routine can contribute to a well-rounded and balanced strength training program, helping you to achieve functional strength and improved muscular endurance.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 9
This workout is designed to strengthen both the upper and lower body. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps. It also engages the core for stability. Performing 5 sets of 10 reps will help build endurance and enhance muscle tone in these areas. Additionally, the sit squat is a lower body exercise that targets the quadriceps, hamstrings, and glutes. This compound movement helps to improve lower body strength and overall functional fitness.
To maximize the benefits of this workout, it's important to maintain proper form throughout each exercise. For push-ups, ensure that your body forms a straight line from head to heels, and keep your core engaged throughout the movement. When performing sit squats, focus on keeping your knees aligned with your toes and maintain a straight back.
Remember to listen to your body and adjust the number of sets and reps to align with your current fitness level. It's also essential to fuel your body with appropriate nutrition to support muscle recovery and growth after this challenging workout.
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Exercise / Sets
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Push-up5 sets • 10 reps
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Sit Squat5 sets • 10 reps
Day 10
Looking to build upper body and lower body strength and endurance? This workout is designed to do just that, with a focus on push-ups and sit squats. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps, while also engaging the core and lower back for stability. By performing 5 sets of 10 reps, you'll not only build strength in your upper body, but also improve muscular endurance.
Incorporating sit squats into your routine can help target the lower body, particularly the quadriceps, hamstrings, and glutes. By combining these two exercises into a superset, you can create a dynamic workout that targets multiple muscle groups and increases the overall intensity. Perform 5 sets of 10 reps for sit squats, focusing on maintaining proper form and control throughout each repetition.
Remember to warm up before starting your workout and to stretch afterwards to maintain flexibility and reduce muscle soreness. These exercises can be modified to suit various fitness levels, so feel free to adjust the number of sets and reps based on your current strength and endurance levels. As with any exercise program, if you have any existing medical conditions or concerns, it's advisable to consult with a healthcare professional before starting a new workout regimen.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 11
This workout is designed to target both your upper and lower body, giving you a full-body workout in just two exercises. The push-up is an excellent compound exercise that engages multiple muscle groups including the chest, shoulders, triceps, and core. Performing 10 reps for 5 sets will not only build strength but also improve muscular endurance. The sit squat, also known as the bodyweight squat, is an effective lower body exercise that targets the quads, hamstrings, and glutes. Its mobility and functionality make it a staple in any workout routine. Doing 10 reps for 5 sets will help you develop lower body strength, stability, and endurance.
By combining these two exercises into a superset, you'll maximize your workout efficiency. Supersets involve performing two exercises back-to-back with no rest in between. This not only saves time but also increases the intensity of your workout, leading to greater muscle activation and calorie burn. Remember to maintain proper form throughout each exercise and focus on controlled movements for optimal results.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 12
This workout routine focuses on building strength and endurance through a combination of push-ups and sit squats. The push-up is a classic bodyweight exercise that targets the chest, shoulders, triceps, and core muscles. Performing 5 sets of 10 reps challenges these muscle groups and helps to improve upper body strength and stability. Meanwhile, the sit squat engages the quadriceps, hamstrings, glutes, and core, making it a great lower body exercise. By including 5 sets of 10 reps in this workout, you can effectively enhance leg strength and overall lower body power. The structure of this workout allows for a balanced approach to strengthening both the upper and lower body, making it an efficient full body workout. Make sure to maintain proper form and technique throughout each set to maximize the benefits and reduce the risk of injury.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 13
This workout is designed to increase upper body and lower body strength with a focus on the chest, triceps, quadriceps, hamstrings, and glutes. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core and lower back. Perform 5 sets of 10 reps with a focus on maintaining proper form and control throughout each repetition. This will help to build muscular endurance and strength in the upper body.
The sit squat is an effective lower body exercise that targets the quadriceps, hamstrings, and glutes. This movement also improves lower body mobility and stability. By performing 5 sets of 10 reps, you will challenge your lower body muscles and improve overall lower body strength. Remember to maintain proper form by keeping your chest up, back straight, and knees in line with your toes throughout the movement.
It's important to listen to your body and choose a variation of the exercises that aligns with your fitness level. Whether you're a beginner or experienced athlete, these exercises can be modified to suit your needs. Be sure to warm up before starting the workout and cool down afterward to prevent injury and aid in recovery.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 14
This workout features a challenging superset to target both your upper and lower body. The push-up is a classic bodyweight exercise that engages the chest, shoulders, and triceps while also activating the core. Performing 5 sets of 10 reps will help in building strength and muscular endurance in the upper body. The sit squat, on the other hand, targets the lower body by engaging the quadriceps, hamstrings, and glutes. It is a compound movement that also challenges your balance and stability. The 5 sets of 10 reps will aid in developing lower body strength and power. Supersetting these two exercises not only saves time but also keeps your heart rate elevated, providing a cardiovascular benefit as well. Ensure proper form and technique for maximum effectiveness and safety.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 15
Get ready to challenge yourself with this demanding workout routine! You'll be performing 5 sets of 10 reps each of push-ups and sit squats. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps, while also engaging the core for stability. Proper form is key – keep your body in a straight line from head to heels, and lower yourself until your chest nearly touches the ground. As for the sit squat, it's an effective lower body exercise that engages the quads, hamstrings, and glutes. To perform a sit squat, start in a standing position, then lower yourself into a squat until your thighs are parallel to the ground, and return to standing. The combination of these two exercises will help you build strength and endurance. Remember to maintain proper form and take short breaks between sets to maximize the benefits of this workout!
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 16
This intense workout focuses on building upper body and lower body strength and endurance through a series of challenging exercises. The first superset includes push-ups, which target the chest, shoulders, and triceps, and sit squats, which engage the quadriceps, hamstrings, and glutes. Performing 5 sets of 10 reps for each exercise with minimal rest in between sets will help to build muscular endurance and overall strength. It's important to maintain proper form throughout each set to maximize the benefits of the exercises. This workout is ideal for those looking to enhance their overall strength and endurance levels while targeting multiple muscle groups in a time-efficient manner.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 17
This workout is designed to challenge and strengthen your upper body and lower body with a combination of push-ups and sit squats. The push-up is a classic exercise that targets the chest, shoulders, and triceps, while also engaging the core for stability. Performing 5 sets of 10 reps will not only help build strength but also improve muscular endurance. The sit squat, on the other hand, targets the quadriceps, hamstrings, and glutes, providing a comprehensive lower body workout. Additionally, the sit squat also engages the core muscles, promoting stability and balance.
To maximize the benefits of this workout, focus on maintaining proper form throughout each set. For push-ups, keep your body in a straight line from head to heels, engage your core, and lower your chest until it almost touches the ground. As you push back up, ensure that your elbows are not fully locked at the top to keep tension on the muscles. During sit squats, keep your back straight, chest up, and lower yourself into a squat position, making sure your knees do not extend past your toes. By executing these exercises with precision, you'll effectively target the intended muscle groups and reduce the risk of injury.
Incorporating this workout into your routine will not only help you build strength and endurance but also improve your overall functional fitness. Remember to listen to your body, stay hydrated, and fuel yourself with a balanced diet to support your fitness goals.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 18
Get ready for a challenging upper and lower body workout with this superset of push-ups and sit squats. Push-ups are a classic bodyweight exercise that targets the chest, shoulders, and triceps, while also engaging the core and lower body. Performing 5 sets of 10 reps will help build upper body strength and muscular endurance. Sit squats target the lower body, including the quads, hamstrings, and glutes. This exercise also engages the core and helps improve overall stability. By incorporating 5 sets of 10 reps, you'll work on building lower body strength and enhancing muscular endurance. This superset is a time-efficient way to target multiple muscle groups and elevate your heart rate for a great overall workout.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 19
The push-up and sit squat workout is designed to target multiple muscle groups for an effective full-body workout. The push-up is a classic bodyweight exercise that primarily works the chest, shoulders, and triceps. It also engages the core for stability. Performing 5 sets of 10 reps will help build upper body strength and endurance. Sit squats, on the other hand, target the lower body, particularly the quadriceps, hamstrings, and glutes. By pairing these two exercises in a superset (1-A and 2-A), you can challenge your upper and lower body in a time-efficient manner. For each exercise, focus on maintaining proper form and controlled movements throughout all the sets and reps. Remember to listen to your body and adjust the intensity as needed.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 20
Get ready for a challenging superset workout that targets your upper and lower body. The first superset begins with push-ups, a classic exercise that engages your chest, shoulders, and triceps while also working your core. Performing 5 sets of 10 reps will help you build strength and endurance in these key muscle groups. Following the push-ups, you'll transition into sit squats, which are excellent for targeting your lower body, including your quads, glutes, and hamstrings. Sit squats also engage your core, helping you to develop overall stability and strength. By performing 5 sets of 10 reps of sit squats, you'll challenge your lower body and build muscular endurance.
To further maximize the effectiveness of this workout, focus on maintaining proper form throughout each exercise. Keep your body in a straight line during push-ups, engaging your core to avoid sagging or arching. For sit squats, ensure that your knees are aligned with your toes and your back remains straight as you lower into the squat position. Take a brief rest between sets, and aim to complete each exercise with full range of motion and control. This superset workout is an efficient way to work multiple muscle groups and boost your overall strength and endurance.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 21
This workout is designed to target multiple muscle groups and provide a full body workout. The combination of push-ups and sit squats engages the upper body, lower body, and core, making it an effective routine for building strength and endurance. In the first superset, push-ups target the chest, shoulders, and triceps while the sit squats engage the quadriceps, hamstrings, and glutes. The high intensity of these exercises helps to improve cardiovascular health and build overall muscle strength.
Performing 5 sets of 10 reps for each exercise allows for an effective balance between strength building and muscular endurance. The push-ups challenge the upper body while the sit squats target the lower body, providing a well-rounded workout. It is important to maintain proper form throughout each repetition to maximize the effectiveness of the exercises. Focus on maintaining a straight back and engaging the core during push-ups, and keep the knees behind the toes during sit squats.
Incorporating this workout into your exercise routine can help you achieve a stronger and more balanced physique. Remember to warm up before starting the exercises and to stretch at the end to prevent injury and enhance recovery. Consistency and proper form are key to getting the most out of this workout.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 22
This workout consists of a superset of push-ups and sit squats, targeting your upper body and lower body in one efficient session. Push-ups are a classic bodyweight exercise that engage the chest, shoulders, triceps, and core, while sit squats work the quadriceps, hamstrings, glutes, and core. Performing 5 sets of 10 reps for each exercise will improve muscular endurance and strength. The push-up challenges your upper body, and the sit squat targets your lower body, providing a balanced full-body workout.
To perform a push-up with proper form, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position. For sit squats, stand with your feet shoulder-width apart and lower yourself into a squat position, then sit back as if reaching for a chair, keeping your chest up and weight in your heels.
Incorporate this superset workout into your routine to effectively build upper body and lower body strength, and improve overall muscular endurance and stability.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 23
This workout features two challenging exercises designed to target multiple muscle groups and enhance overall strength and endurance. The push-up, a classic bodyweight exercise, is known for its ability to engage the chest, shoulders, triceps, and core. Performing 5 sets of 10 reps will not only work on increasing upper body strength but also contribute to improved muscular endurance. The sit squat, which involves sitting into a squat position without a chair and standing back up, is an excellent lower body exercise that targets the quadriceps, hamstrings, glutes, and core. Doing 5 sets of 10 reps will help in building lower body strength and stability. To maximize the benefits, it's important to maintain proper form throughout each set and focus on controlled movements. Remember to breathe regularly and engage the core for stability during both exercises.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 24
This workout routine focuses on building strength and endurance in both the upper and lower body. The first superset, consisting of push-ups and sit squats, targets the chest, shoulders, triceps, quadriceps, and glutes. Push-ups are an excellent bodyweight exercise that engage multiple muscle groups, including the chest, shoulders, and triceps, while also improving core stability. Sit squats, on the other hand, help strengthen the quadriceps, hamstrings, and glutes. Both exercises are performed for 5 sets of 10 reps, with a focus on maintaining proper form and control throughout each repetition.
Incorporating this workout into your fitness routine can help improve overall muscle strength, endurance, and body composition. It's important to ensure proper warm-up and cool-down before and after the workout to prevent injury and enhance flexibility. Adequate rest between sets is also crucial to maximize the effectiveness of each exercise. Remember to listen to your body, stay hydrated, and maintain a balanced diet to support your fitness goals.
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Exercise / Sets
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1
Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 25
This intense workout consists of a challenging superset to target multiple muscle groups and maximize results. The push-up is a classic bodyweight exercise that engages the chest, shoulders, and triceps while also activating the core for stability. Performing 5 sets of 10 reps will stimulate muscle growth and increase upper body strength. The sit squat, on the other hand, is an effective lower body exercise that targets the quads, hamstrings, and glutes. By incorporating 5 sets of 10 reps, you'll build endurance and sculpt powerful legs.
Supersets are a great way to enhance the efficiency of your workouts. By performing the push-up and sit squat back to back with minimal rest in between, you'll elevate your heart rate and maximize calorie burn, promoting both strength and cardiovascular fitness. Make sure to maintain proper form throughout each set to optimize the effectiveness of the exercises.
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Exercise / Sets
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1
Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 26
Are you ready for an intense full-body workout? This workout includes a combination of push-ups and sit squats to target multiple muscle groups and increase overall strength and endurance. The first superset consists of 5 sets of 10 reps of push-ups, which are a classic bodyweight exercise that engage the chest, shoulders, triceps, and core. Following that, the session includes sit squats, also known as goblet squats, which work the lower body including the quads, hamstrings, and glutes. By incorporating these exercises into your routine, you can enhance your muscular strength, improve muscular endurance, and boost your overall fitness level. Make sure to maintain proper form and take adequate rest between sets for optimal results.
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Exercise / Sets
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1
Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 27
Get ready to take your fitness to the next level with this challenging push-up and sit squat superset workout. This routine is designed to help you build strength and muscle in both your upper and lower body. The classic push-up is a fantastic compound exercise that targets the chest, shoulders, and triceps while also engaging the core. Perform 10 reps for 5 sets with 60-90 seconds of rest between each set to really challenge your upper body. Paired with sit squats, this workout becomes a full-body burner. Sit squats are a great lower body exercise that work your quads, glutes, and hamstrings. With the same rep and set range as the push-ups, you'll be sure to feel the burn in your lower body as well. Remember to focus on form and technique to maximize the effectiveness of each exercise. Challenge yourself, stay consistent, and you'll be on your way to a stronger, fitter you!
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Exercise / Sets
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1
Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 28
Get ready to take your fitness to the next level with this challenging workout. The combination of push-ups and sit squats is designed to target multiple muscle groups and provide a full-body workout. By performing 5 sets of 10 reps for each exercise, you'll not only build strength and endurance, but also improve your overall fitness level.
Push-ups are an effective compound exercise that primarily work the chest, shoulders, and triceps, while also engaging the core and lower body for stability. Sit squats, on the other hand, target the quadriceps, hamstrings, glutes, and calves, making it a great lower body strength and conditioning exercise.
To make the most of this workout, focus on maintaining proper form throughout each set. Keep your body in a straight line during push-ups, and ensure that your knees are aligned with your toes during sit squats. Remember to warm up before starting this routine, and cool down and stretch afterwards to prevent muscle soreness and injury.
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Exercise / Sets
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1
Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 29
This workout focuses on building upper body and lower body strength. The push-up is a classic exercise that targets the chest, shoulders, and triceps. It also engages the core for stability. Performing 5 sets of 10 reps challenges your muscles and helps to increase muscle endurance. Sit Squats are excellent for working the quadriceps, hamstrings, glutes, and calves. They also engage the core and improve overall lower body strength and stability. By performing 5 sets of 10 reps, you will feel the burn and see improvements in your lower body strength. Supersetting the push-up and sit squat will allow you to maximize your workout in a time-efficient manner. It also enhances the overall challenge of the routine. Make sure to maintain proper form throughout each exercise to prevent injury and maximize the effectiveness of the workout.
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Exercise / Sets
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Push-up5 sets • 10 reps
2
Sit Squat5 sets • 10 reps
Day 30
Get ready for an intense full-body workout with this challenging superset routine. Start with push-ups, a classic exercise that targets the chest, shoulders, and triceps. Perform 10 reps for 5 sets, ensuring proper form and a full range of motion. Follow this up with sit squats, an effective lower body exercise that also engages the core and promotes functional strength. Like the push-ups, aim for 5 sets of 10 reps, maintaining proper alignment throughout. As you progress through the sets, focus on controlled movements and engage your muscles fully for maximum benefit. Remember to breathe rhythmically throughout the workout and stay hydrated. This intense superset routine will leave you feeling accomplished and invigorated, helping you build both upper and lower body strength.
