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Lower Body Challenge-Supersets

Lower Body Challenge - Supersets

This lower body workout focuses on challenging exercises for the hips, glutes and thighs.  The workout involves performing supersets, which means doing two exercises for the same muscle group, one after the other with no rest in between.  By combining two exercises, you'll save time while adding intensity and challenge to your workouts.  This workout can be completed in 30-60 minutes, depending on your rest periods and the number of sets you do.  There are advanced moves included in this workout and is best for intermediate/advanced exercisers.
See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort.

Equipment Needed
A barbell, various weighted dumbbells, an exercise ball and paper plates.

How To

  • Warm up for 5-10 minutes with light cardio or warm up sets of the exercises below
  • Perform the exercises in each superset, one after the other, for the reps indicated
  • Repeat each superset 2 times, with a short rest in between
  • For a harder workout, repeat the supersets 3 times 
  • Finish the workout with a lower body stretch
Superset 1
1.5 Squats

Hold heavy weights over the shoulders or at your sides. Bend the knees and lower into a squat, keeping the abs in and the knees behind the toes. Push into the heels to come halfway up, lower back down and then stand all the way up. Repeat for 12 reps.
One-Legged Squats

Place an exercise ball behind your lower back against a wall and lean against it, holding medium weights.  Lift the left right foot off the ground (or lightly touch the heel to the floor if needed), bend the right knee and lower into a squat, keeping the weight in the heel.  Push back to standing and repeat for 10 reps before switching sides.
Repeat Superset 1
Superset 2
Hold a heavy barbell in front of the thighs, knees slightly bent. Keeping abs in and shoulders back, tip from the hips and lower the weight towards the floor, stopping when you feel a stretch in the hamstrings. Squeeze the glutes to stand back up, 12 reps.
One-Legged Deadlifts

Step left foot back and rest lightly on the toe for balance as you tip from the hips with a flat back. Lower the weights as far as you can without rounding the back and push back to start. Repeat for 10 reps and then switch sides.
Repeat Superset 2
Superset 3
Static Lunge
Barbell Lunge
 Place a heavy barbell on the shoulders and take the right foot forward, left foot back in a split stance.  Keeping the torso upright and abs engaged, bend the knees to lower into a lunge (keep front knee behind the toes).  Push into the heel to stand up and repeat for 12 reps on each side.
Reverse Lunge on Paper Plate
Reverse lunge
Hold medium weights and stand with feet hip-width apart, the ball of the left foot resting on the paper plate.  Bend the right leg while sliding the left foot backwards into a lunge while lowering the weights to the floor (keep the abs in and the back flat).  Stand up, sliding the left foot in and leaving the weights on the floor. Repeat the lunge, picking up the weights and standing back up. Repeat, alternating leaving the weights on the floor and picking them up for 12 reps. Switch sides and repeat.
Repeat Superset 3
Superset 4
Plie Squat

Stand with feet wide, toes out at an angle and hold a heavy weight in the right hand.  Keeping knees in line with your toes, lower into a squat, focusing on the inner thighs.  Push through the heels to stand up.  At the top of the movement, switch the weight to the other hand repeat for 15 reps. 
Sliding Side Lunge

Put a paper plate under the left foot and hold a weight in the left hand. Keep the weight in the right leg and bend the knee as you slide the left foot out to the side, keeping the leg straight. As you squat toward the floor, keeping the knee behind the toes, take the weight down and touch the floor. Push back up, sliding the left foot in as you stand. Repeat for 12 reps and then switch sides.
Repeat Superset 4
Superset 5
Hip Lifts on Ball
Hip LIft
Lie down in a tabletop position on the ball, head and neck supported, with heavy weights resting on the top of the thighs. Lower the hips towards the floor (without rolling on the ball) and squeeze the glutes to raise hips until the body is in a straight line. Repeat for 15 reps.
One-Legged Press on the Ball

Sit on the ball and roll forward until you're at an incline, knees bent. Place a paper plate your left heel and straighten that leg keeping the right knee bent. Push through the heel of your right foot to push up on the ball (as in a leg press), dragging the left heel over the floor for balance. Try to keep the weight in the heel of the working leg rather than the toes. Repeat for 10 reps and switch sides.
Repeat Superset 5


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