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Superset Lower Body
Superset 1: Squat and One-Legged Squat
Dumbbell Squat
Stand with feet shoulder-width apart, holding a dumbbell in both hands. Bend knees and lower into a squat as far as you can (butt no lower than knees), making sure your knees do not go over your toes. Push through the heels and butt to stand and repeat.
Stand with feet shoulder-width apart, holding a dumbbell in both hands. Bend knees and lower into a squat as far as you can (butt no lower than knees), making sure your knees do not go over your toes. Push through the heels and butt to stand and repeat.
One-Legged Squat
Stand in front of wall with ball behind lower back, weights in hand. Lift the left foot off the floor and keep it up as you bend right knee into a half-squat, keeping knee behind toe. Push through the heel back to start and repeat then switch legs. If you don't have a ball, simply do the exercise without it and without the weights (you may want to hold onto a chair for balance).
Stand in front of wall with ball behind lower back, weights in hand. Lift the left foot off the floor and keep it up as you bend right knee into a half-squat, keeping knee behind toe. Push through the heel back to start and repeat then switch legs. If you don't have a ball, simply do the exercise without it and without the weights (you may want to hold onto a chair for balance).
Superset 2: Deadlifts and Reverse Lunges
Deadlift
Stand with feet shoulder-width apart, holding weights in front of you. Keeping knees slightly bent (or straight) tip from the hips with back straight, shoulders back and abs in. Lower the torso towards the floor, keeping weight close to legs. Squeeze through the butt and hamstrings to come back up and repeat.
Stand with feet shoulder-width apart, holding weights in front of you. Keeping knees slightly bent (or straight) tip from the hips with back straight, shoulders back and abs in. Lower the torso towards the floor, keeping weight close to legs. Squeeze through the butt and hamstrings to come back up and repeat.
Reverse Lunge
Stand with feet together, weights in hand. Step back about 3 feet with the right foot and bend knees into a lunge, keeping both knees at 90 degree angles and the front knee behind the toe. Push through the heels to lift back up, bringing foot back to start. Repeat for number of reps and switch legs.
Stand with feet together, weights in hand. Step back about 3 feet with the right foot and bend knees into a lunge, keeping both knees at 90 degree angles and the front knee behind the toe. Push through the heels to lift back up, bringing foot back to start. Repeat for number of reps and switch legs.
Superset 3: Plie Squat and Inner Thigh Leg Lift
Plie Squat
With barbell or dumbbells, stand with feet wide, toes out at an angle. Keeping knees in line with your toes, slowly lower into a squat. Back should be straight, abs in, knees BEHIND toes. Push through the heels and lift back up.
With barbell or dumbbells, stand with feet wide, toes out at an angle. Keeping knees in line with your toes, slowly lower into a squat. Back should be straight, abs in, knees BEHIND toes. Push through the heels and lift back up.
Inner Thigh Leg Lift
Lie on your right side, body supported on arm, right leg straight out and left leg bent for support. Hold a dumbbell on inner thigh and, flexing the foot, lift the right leg up, leading with the heel. Lower back down and repeat before switching sides.
Lie on your right side, body supported on arm, right leg straight out and left leg bent for support. Hold a dumbbell on inner thigh and, flexing the foot, lift the right leg up, leading with the heel. Lower back down and repeat before switching sides.
Superset 4: Squat Steps and Outer Thigh Leg Lift
Squat Steps
Tie a resistance band around your ankles while feet are about hip-width apart. Step to the left with your left leg and lower into a squat. Continue stepping and squatting to the left for 10 reps, rest and then do 10 steps/squats towards the right.
Tie a resistance band around your ankles while feet are about hip-width apart. Step to the left with your left leg and lower into a squat. Continue stepping and squatting to the left for 10 reps, rest and then do 10 steps/squats towards the right.
Outer Thigh
Lie on left side and, if you have a ball, place the ball under your waist and bend the left knee on the floor for stability. Hold a dumbbell (or use ankle weights) on the right thigh, flex the foot and lift right leg up a few inches. Keep the hips stacked and facing forward and the knees and ankles in alignment. Lower back down and repeat for all reps before switching sides. For these exercises, use light weight.
Lie on left side and, if you have a ball, place the ball under your waist and bend the left knee on the floor for stability. Hold a dumbbell (or use ankle weights) on the right thigh, flex the foot and lift right leg up a few inches. Keep the hips stacked and facing forward and the knees and ankles in alignment. Lower back down and repeat for all reps before switching sides. For these exercises, use light weight.
Superset 5: Calf Raises and Seated Calves
Standing Calf Raise
Stand on the floor (or with your heels hanging off a bench or step) and hold onto a bar or wall for balance. Lift up onto your toes as high as you can, squeezing the calves. Lower and repeat.
Stand on the floor (or with your heels hanging off a bench or step) and hold onto a bar or wall for balance. Lift up onto your toes as high as you can, squeezing the calves. Lower and repeat.
Seated Calf Raise
Sit on a chair or ball and place a weighted bar over your thighs (don't put it directly on your knees). Squeeze the calves and lift feet onto toes. Lower and repeat.
Sit on a chair or ball and place a weighted bar over your thighs (don't put it directly on your knees). Squeeze the calves and lift feet onto toes. Lower and repeat.
Superset 6: Standing Butt Lift and Lying Butt Lift
Standing Butt Lift
Stand in lunge position with right leg forward, left leg back. Bend front knee until it's at 90 degrees, hands behind back and torso parallel to the floor. Keeping torso in place, slowly straighten the right knee, squeezing through the hamstring and glute. Think of lifting butt towards the ceiling.
Stand in lunge position with right leg forward, left leg back. Bend front knee until it's at 90 degrees, hands behind back and torso parallel to the floor. Keeping torso in place, slowly straighten the right knee, squeezing through the hamstring and glute. Think of lifting butt towards the ceiling.
Lying Butt Lift
Get down on elbows and knees, abs tight and back flat. Place a light weight behind right knee and bend leg to hold it in place, foot flexed. Squeeze the butt to lift right leg until it's level with hips and lower. Repeat for all reps before switching sides.
Get down on elbows and knees, abs tight and back flat. Place a light weight behind right knee and bend leg to hold it in place, foot flexed. Squeeze the butt to lift right leg until it's level with hips and lower. Repeat for all reps before switching sides.
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