Superset Leg Day Workout

Superset Leg Day1  PERFECT LOWER BODY WORKOUT!  cardiocoffeeandkale.com

This is a great total lower body workout that uses supersets to really maximize your time and gains.  Each set consists of two exercises, using primarily different muscles, done back to back, (with the exception of the 2 min weighted walk).  

Directions

  • 3 sets of each superset

  • ABABAB format (Do exercise A, followed by exercise B, then repeat exercise A and B, etc.)

  • Rest between sets as needed

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.

Equipment

  • Dumbbells

  • Barbell

  • Bench

  • Dip Belt and weights (optional)

workout:

 

  • A Glute Raise with Bar - 15 pause at top of raise (sit on floor w/ shoulders resting onbench and put bar across hips, raise hips to be parallel to ground)

  • B Side Lunge with Bar or Dumbbells - 10 (one end of bar on ground, hold other end by shoulder. Step out to the side and bend into side lunge)

 

 

 

 

  • GLUTE BURNOUT - One set

  1. Donkey Kick 40 seconds - hold leg high 10 seconds - Donkey kick pulse 40 seconds (keep high)

  2. Repeat opposite leg

  3. Heels Together Pulse 40 seconds

  4. Glute Raise 40 seconds - 10 second hold high - Glute Raise Pulse keeping high 40 seconds

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