https://youtu.be/GDbRdPlpuX8

This is the full, REALTIME HD video that you can play along while you workout!

It’s great because I do the workout right along with you so you can use the video as a timer, to reference each exercise and to check your form. You don’t have to worry about keeping track of which set or how many reps you’re on since the exercises and current rep count are all shouted out. The 10 second rests are timed in realtime, and it has a pumping soundtrack with original, high energy songs!

The 10in30 Supernovem is a fat burning, muscle building, whole body workout that’s designed to challenge and push you to the limit. Novem means 9 in Latin, and that’s why it’s called the 10in30 Supernovem. It uses 9 exercises to target your whole body, especially your core.

All you need is a pair of light dumbbells. Here’s the list. See the video for reference on each exercise.

1. burpie
2. knee to elbow
3. knee to cross elbow
4. twist
5. pushup +
6. rows supermove
7. dumbbell squat jump
8. curl +
9. arnold press supermove

You’re going to do each of the 9 exercises back to back like a circuit until you get to the last one. At that point, you will rest 10 seconds. Then, you repeat the circuit.

Start with only 1 rep of each exercise until you get to the last one (#9), then Rest 10 seconds,
Then do 2 reps of each exercise.
Then 3 reps,
Then 4 reps,
Then 5 reps.
After you get to the end of 5 reps, and you rest for 10 seconds,  you’ll go back down to 4 reps, then 3 reps, then 2 reps and eventually you get back down to only 1 rep of each exercise.

REPS:
1,2,3,4,5,4,3,2,1

Equipment needed:
Pair of dumbbells

Now remember that you only rest at the end of the 9 exercises, for only 10 seconds, right before starting the circuit over.

At the end, you will have done 9 sets of 9 exercises for a total of 25 reps, and you will have completed the 10in30 SUPERNOVEM!