Killer Lower Body Super Set Workout

killer lower body super set workout

There is nothing I love more than a good lower body workout that leaves your legs feeling the burnout!  This is a killer lower body super set workout that will give you such a sense of accomplishment!   What is a super set, you may ask? The most basic definition is: when you do two exercises back to back with little to no rest between them.  Most often the two exercises work different muscle groups.  What are the benefits of the super set?  Well, for starters, they are great when you are short on time as they allow you to work different muscles one right after the other without much rest.  Another benefit is hypertrophy or muscle growth.  By using your rest to do more exercises you are creating active recovery for each exercise.  This triggers the physiological processes that promote muscle growth.  This type of strength training  is critical for toning and strengthening your lower body.  Do not reach for the pink dumbbells with this one.  To really change your body and become both stronger and leaner you need to challenge your weight selection. Step outside your comfort zone:)  Utilize proper form and you will be thrilled with the results of this killer lower body burnout!


  • do the reps for the given exercises

  • 2-4 times through each set

  • ABAB format

  • rest 1-2 minutes between sets

  • add the third cardio exercise after you are done with the strength portion if you'd like a quick cardio blast

  • 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.


  • dumbbells

Warm up: 30 seconds each exercise

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges (warm up video)


Set 1:

  • Goblet Squat 12 reps

  • One legged deadlift 12 reps

  • Mountain climbers 50 reps

Set 2:

  • Curtsy to side lunge 12 reps

  • Deadlift 12

  • High knees 50 reps

Set 3:

  • Reverse lunge 12 reps

  • Calf Raise on step 24 reps

  • Squat jumps 25 reps

Set 4:

  • 3 pulse squats 12 reps

  • Weighted glute raise 12 reps

  • Butt kicks 50 reps

killer leg superset circuits! total leg burnout circuit!
Killer leg super set workout
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