With this leg workout, you’ll combine strength training moves with bursts of cardio. The assortment of cardio intervals increases effectiveness and packs in more fun to your workout – in less time!
For beginners: Aim to complete 3 sets of each super set workout. As the weeks progress your fitness levels and stamina will improve. Select an appropriate weight that allows you to perform the motion of the exercise correctly while maintaining proper form.
Want to view the other weeks? Week 1 | Week 2 | Week 3
The Workout: Lower Body Workout #1
Warm-up: 2 minutes jump rope, 15 jump squats.
[highlight]Super Set 1: Perform 3 – 4 sets[/highlight]
[toggle title=”Jump squats with dumbbell x 15 reps” state=”close”]Hold 1 dumbbell with both hands to your front while performing a jump squat[/toggle]
[toggle title=”Reverse lunges with dumbbells or barbell x 12 reps” state=”close”]Perform 12 reps per leg, then switch legs.[/toggle]
Perform these two moves with no rest between. When the super set is complete, rest 1 minute before performing the next set. Once you have completed 3-4 rounds of this super set, wait 2 minutes before moving to the next station.
[highlight]Super Set 2: Perform 3 – 4 sets[/highlight]
[toggle title=”Sumo deadlifts x 8 reps” state=”close”] Set you feet wider than shoulder width apart, with your arms directly below the shoulders on the inside of your legs. Lower your hips and grasp the a barbell to your front. Drive the weight upwards by extending the hips and knees upwards. Drive the bar up, lean back and pull your shoulder blades together. Return the weight slowly to the floor and repeat. [/toggle]
[toggle title=”Jump rope x 30-60 seconds” state=”close”]some text[/toggle]
Perform these two moves with no rest between. When the super set is complete, rest 1 minute before performing the next set. Once you have completed 3-4 rounds of this super set, wait 2 minutes before moving to the next station.
[highlight]Super Set 3: Perform 3 – 4 sets[/highlight]
[toggle title=”Curtsy lunges with dumbbell or barbell x 12 ” state=”close”]Perform 12 reps per leg then switch legs[/toggle]
[toggle title=”Burpees x 12-15 reps ” state=”close”]If you’re unable to perform a burpee, choose an alternative from the options listed below[/toggle]
Perform these two moves with no rest between. When the super set is complete, rest 1 minute before performing the next set. Once you have completed 3-4 rounds of this super set, wait 2 minutes before moving to the next station.
[highlight]Super Set 4: Perform 3 – 4 sets[/highlight]
[toggle title=”Glute kickbacks x 12 reps per leg” state=”close”]With a cable pulley if you have access to a machine. Alternatively use a resistance band or bodyweight if no cable is available.[/toggle]
[toggle title=”Kettlebell wide stance swings x 15 reps” state=”close”]Perform these with a wide stance and a low squat[/toggle]
[toggle title=”Jump squats (wide and low) x 15 reps” state=”close”]This is an explosive exercise and should be performed with speed and power.[/toggle]
Have questions about this workout?
What is a super set?
A superset is a training technique in which one performs anything from two, three or even four exercises consecutively, with virtually no rest in between. This type of training decreases the amount of time spent in the gym while still allowing you to get equal, if not better results.
You can either super set the same body part, two different body parts or super set your exercises with a burst of cardio.
I don’t have a jump rope:
Substitute jump rope with jumping jacks for a non-equipment alternative
What is an alternative to a burpee?
Burpees are a great full body exercise that involves only your bodyweight. Due to the demanding nature of the move, fatigue can set in quickly which leads to improper form ultimately resulting in injury. When your lower back starts dipping to the ground and your knees are caving in, consider substituting them with any of the following:
- Jumping Jacks
- Squat thrusts
- Jump squats
- Jump lunges.
