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Lower Body Supersets: Two Circuits

Lower body supersets: a weighted move, then a pulse or bodyweight version, in two circuits done twice.

  • 37 min
  • Dumbbells
  • Intermediate, Advanced
  • 19 moves

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

176K views on YouTube · TIFF x DAN · February 2022

The workout

Circuit 1 · 2 rounds · 2 × 30s back to back · 30s rest

  1. High Squat · 2 DBs
  2. Squat Pulses · bodyweight
  1. Static Lunge, right · 1 DB
  2. Static Lunge Pulses, right · bodyweight
  1. Static Lunge, left · 1 DB
  2. Static Lunge Pulses, left · bodyweight
  1. In & Out Squat · 1 DB
  2. In & Out Squat · bodyweight
  1. Suitcase Squat · 2 DBs
  2. Narrow Squat · bodyweight

Circuit 2 · 2 rounds · 2 × 30s back to back · 30s rest

  1. Sumo Squat · 2 DBs
  2. Sumo Squat Pulses · bodyweight
  1. Kneeling Glute Squeeze, right · 1 DB
  2. Kneeling Glute Squeeze, right · bodyweight
  1. Kneeling Glute Squeeze, left · 1 DB
  2. Kneeling Glute Squeeze, left · bodyweight
  1. Glute Bridge · 1 DB
  2. Glute Bridge Pulses · bodyweight
  1. RDL · 2 DBs
  2. RDL Pulses · 2 DBs

Finisher · 30s each, no rest

  1. Goblet Squat
  2. Goblet Sumo Squat
  3. Squat Pulses · bodyweight
  4. Sumo Squat Pulses · bodyweight

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