Make the most of your workout time with this efficient, muscle-building LEG SUPERSETS WORKOUT! Each circuit “supersets” a lower body strength exercise with a powerful plyometric exercise to strengthen and fatigue all your major lower body muscle groups. We’ll target the thighs, quads, hamstrings and glutes — all in under 30 minutes at home!
It’s my personal favorite day of the week: LEG DAY!
Today’s lower body burnout combines some of my favorite strength exercises for legs with powerful plyometrics in a challenging SUPERSET workout.
What is a Superset Workout?
Simply put, a superset workout pairs two different exercises back-to-back with short rests or no rest in between exercises.
Superset workouts save time by reducing the rest time between two exercises. Thus, you’re performing more work in less time.
For example, a very basic upper body superset workout (and one that I personally do when I’m short on time) could alternate a back exercise and a chest exercises: push ups and pull ups.
You perform each exercise back-to-back either counting reps or in timed intervals with minimal rest periods, repeating as many times as desired.
There are two different types of supersets:
Antagonist Superset: Pairs exercises that target opposing muscle groups. For example, bicep curls and a triceps extension (targeting the front of the arms and then the back of the arms).
Agonist Superset/Compound Superset: Pairs exercises that target the same muscle group. For example, an incline chest fly and a dumbbell bench press (both moves target the chest).
Both forms of supersets have their benefits! Today’s workout includes compound sets, or supersets where both the first exercise and second exercise target the same muscle group.
What are the benefits of adding supersets to your fitness routine?
The main benefit of supersets is that they are EFFICIENT.
Personal trainers use superset workouts to increase the intensity of workouts by overloading a muscle group.
Pairing two exercises consecutively increases the time under tension (or the amount of work that your muscles have to do) AND reduces rest time. This is beneficial for increasing muscular hypertrophy and endurance (in a short amount of time).
Supersets are a great way to build muscle and burns fat at home (no gym required).
I like to pair strength exercises with a powerful plyo exercise to get both strength training and cardio in one efficient, training session.
25-Minute Leg Supersets Workout At Home
Squats, deadlifts, lunges and more — this lower body superset workout pairs strictly strength exercises with complementary power exercises designed to BURN OUT every muscle in your lower body!
Minimal rest means we’re increasing the intensity, making this a quick BUT efficient leg workout.
Modifications are offered to make each plyometric leg exercise high-impact or low-impact.
I suggest adding this leg superset workout to your weekly fitness routine once a week.
Medium to heavy dumbbells.We are using 15-20 lb weights in this superset workout.
A great leg exercise to add to your cardio or lower body routine (build strength AND improve your aerobic fitness).
How to do a Goblet Squat Jack:
Start standing feet shoulder-width distance apart knees slightly bent, holding a single dumbbell at your chest (vertically so dumbbell is touching your collarbone and sternum).
Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
Then, “jack” both legs in, pushing off the ground as you drive your hips forward to bring you to a standing position.
“Jack” your legs back out and lower back into a low squat position.
Repeat this movement for 30 seconds.
Modification: Follow Rachel (on the left) and make this a low impact exercise by stepping one foot out at a time rather than jumping or “jacking” the legs. Option to also drop the weight.
3. Split Lunge
Targets: Legs, quads, hamstrings, butt and calves.
This single-leg exercise fatigues one side of the body while your core is also activated to maintain balance.
How to do a Split Lunge:
Stand with feet hip-distance apart. Hold a dumbbell in each hand at your sides.
Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor.
Then squeeze your left glute, keeping the weight in your front (left) heel as you push back up to a standing position, keeping your right foot in place so you can lower back down.
Continue to lower and lift with your right leg back for 30 seconds.
Then switch sides (left leg) for the second set.
4. Lunge Drops
Targets: Legs, butt, hamstrings, hips quads, thighs, calves and core.
How to do Lunge Drops:
Stand with feet hip-distance apart. Shoulders are stacked over hips.
Jump your right leg back into a reverse lunge position. Dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor.
Explode up back to the starting position.
Repeat this movement on the same leg (right leg) for 30 seconds.
Then switch sides (left leg) for the second set.
Modification: Follow Rachel (on the left) and omit the jump, replacing the lunge drop with a reverse lunge and knee drive.
5. Double Leg Deadlift (Romanian Deadlift, or RDL)
Targets: The posterior chain or backside of the body; specifically the hamstrings, glutes and hips.
How to do a Romanian Deadlift with Dumbbells:
Start standing feet hip-distance apart and knees slightly bent. Hold a dumbbell in each hand in front of your body (overhand grip, palms face your body).
Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees to avoid ‘locking out’ the joint.
Drive through your heels to push your hips forward, squeezing your glutes as you return to a standing position.
Repeat this movement for 30 seconds.
6. Single Arm Dumbbell Snatch
Targets: Legs, hamstrings, glutes, lower back, shoulders arms and core.
The single arm dumbbell snatch is a dynamic, compound exercise that works your whole body while also improving your strength and power. Again this unilateral or single-sided exercises really forces your core to work.
How to do Single Arm Dumbbell Snatch:
Stand with feet hip-distance apart, or a little wider with a dumbbell horizontal on the ground between your feet.
Hinge forward at the hips, pushing your hips back as you reach for the dumbbell between your feet with your right hand.
In one explosive movement, drive through your heels to press your hips forward as you “snatch” the weight overhead with your right arm (using the momentum created by your legs and hips to move the weight overhead).
Right arm should be fully extended overhead, wrist stacked over shoulder, palm facing out away from the body. Note, you shouldn’t struggle to press the weight overhead, it should be an easy extension of the move, with the majority of the work being done by your legs to create momentum.
With control, lower the dumbbell down to your right shoulder, then back to the ground to return to the starting position.
Repeat this movement for 30 seconds on the right arm.
Switch sides for the second set (left arm).
7. Lateral Squat
Targets: Legs, quads, outer glutes (gluteus medius) and core.
How to do a Lateral Squat:
Start standing in a wide-stance squat, feet outside of shoulders, knees softly bent. Hold a single dumbbell at your chest.
Transfer your weight into your right leg as you sit your hips back and to the right. Bend your right knee while leaving your left leg straight. Think of performing a single leg squat on your right leg while your left leg remains straight. Knees and toes point forward.
Then, drive off your right foot to reverse the movement, pushing back to center to stand tall.
Repeat this movement for 30 seconds on the right side.
Switch sides for the second set (left side).
8. Single Sided Skaters
Targets: Legs, glutes (outer gluteus medius), quads, hips, calves and core (for stability and balance).
How to do Single Sided Skater:
Balance on your left foot, hovering your right foot off the ground (right ankle near left ankle).
Push off your left leg to bound laterally to the right, landing in a loaded skater position on your right leg. Right knee is bent, left leg is tracking behind your right (planted foot) in a skater position.
Then drive off your planted right foot to bound laterally back to the left. Landing softly on your left foot, returning to the starting position.
Repeat on the right leg (bounding laterally to the left) for 30 seconds.
Switch sides for the second set.
Modification: Follow Rachel (on the left) and make this exercise more of a low impact lateral “step” rather than “bound”.
9. Sumo Deadlift + Clean Squat
Targets: Legs, hamstrings, hips, glutes, quads, outer glutes, inner thighs and abs and core.
How to do a Sumo Deadlift + Clean Squat:
Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance). Hold a dumbbell in each hand.
Perform a sumo deadlift. With a soft bend in the knees, hinge at your hips to bring your torso parallel to the ground; lowering the dumbbells along the front side of your body.
Drive through your heels to stand up, returning to the starting position.
As you press your hips forward to stand up, “clean” the dumbbells up towards your shoulders.
Hold this front rack position as you bend your knees to lower down into a sumo squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
Drive through the heels to stand up, returning to the starting position and repeat this sequence for 30 seconds.
Modification: Follow Rachel (on the left) and hold just one dumbbell.