Super Set Workout 29 Minute Functional Arms And Full Body Exercises Challenging Home Workout Level 3


This workout is a part of the weekly programs. Do training programs, not random workouts.

If you are a beginner with the workouts, start with the 90 day challenge level 2. When it gets easy for you, continue with level 3.

If you want to change the way you look and feel, you have to combine both regular workouts and eating the right amount of food for you.

If this workout is too challenging for you, try the easier version.

Do every super combo 2 times and then continue with the next one. In the end we have 80 different variants of push ups!

Super combo 1
1. Jumping jacks – 20
2. Ballerina squat with dumbbells – 20

Super combo 2
1. Push up (wide/diamond) – 20
2. Row supinated grip – 20 for each side

Super combo 3
1. Burpee without push up – 20
2. Sumo squat + side leg raise – 20

Super combo 4
1. Push off + torso raise – 20
2. Upper back – ALT side and up raise – 20

Super combo 5
1. V sit with supinated legs – 20
2. ALT single leg high-low plank – 20

IF YOU WANT (it’s not filmed in the video)
Super combo 6
1. Frog clap – 100
2. Jumping jacks – 100

Super combo 7
1. Elevated single leg hip raise LEFT – 20
2. Elevated single leg hip raise RIGHT – 20

Did you do the extra super combos?


  1. Brandi 15 July, 2015 at 04:57 Reply

    I was tempted to stop before the extra super combos because I always struggle with frog claps, but I decided to do them. I took some breaks but I finished both combos!

    • Rumi 15 July, 2015 at 07:50 Reply

      Sometimes I prefer to stop and rest 1-2 minutes and then to continue. There is nothing wrong to rest 🙂

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