Lower Body Supersets: Leg Workout // Day 32 HR12WEEK 2.0

Lower Body Supersets is Day 32 in Heather Robertson‘s 12 Week Program. This was a tough lower body strength workout. I really like the fact that each exercise is repeated 3 times. Then you can really focus on form. The down side is that if you don’t like a particular exercise (Carry Lunges for me–the very first exercise!) you have to do it 3 times. But at least I got it out of the way at the start! My lower body feels well worked. I made an adjustment to one of the exercises to get more out of it (for me). In Superset 3, Heather does a squat + deadlift using one dumbbell. I used 2 dumbbells so I could use heavier weight for the exercise.

There are 6 supersets in this workout. Each superset is done 3 times before moving on to the next superset. The exercises are each done for 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise. For the moves that have impact, Heather shows a low impact variation.

Lower Body Supersets is 46:31 minutes; 4 minute warm up and 5 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 15 and 25 pound dumbbells. The weights listed below are what I used.

Superset 1:

1. Carry lunges (holding one DB in both hands overhead, do walking lunges, 2 steps forward the length of your mat then turn and repeat) (one 15# DB)
2. Kneeling squat (kneel on mat with knees wide, feet together and DBs on shoulders, lower glutes to heels then raise body to high kneeling w/ body straight from knees to head) (25# DBs)
3. Repeat #1 & 3 two more times

Superset 2:

1. Glute bridge (lay on mat, knees bent and feet on mat close to glutes, one heavy DB on hips, raise and lower hips) (one 40# DB)
2. Plank leg lifts (in elbow/forearm plank, alternate leg lifts)
3. Repeat #1 & 2 two more times

Superset 3:

1. Squat & deadlift (holding one heavy DB in both hands, alternate one deadlift w/ one squat–I used 2 DBs so I could lift heavier) (25# DBs)
2. Wall sit (hold wall squat isometrically for entire interval)
3. Repeat #1 & 2 two more times

30 second rest

Superset 4:

1. Side lunges (hold one DB goblet style and do alternating side lunges) (one 30# DB)
2. Goblet squat (one 40# DB)
3. Repeat #1 & 2 two more times

Superset 5:

1. Stand ups (start in high kneeling on mat w/DBs resting on shoulders, step forward into kneeling lunge with one foot, step the other foot forward so you are in squat, straighten/stand, then lower back into squat and step one foot back into kneeling lunge then step other foot back so you are back in starting position of high kneeling, alternate lead leg) (15# DBs)
2. Stiff leg deadlift (35# DBs)
3. Repeat #1 & 2 two more times

Superset 6:

1. Sumo squat (one 50# DB)
2. Squat & hop (hold one DB on both hands by end/bell, squat and place DB on floor, release DB and jump, land in squat, grasp DB again and stand) (one 40# DB)
3. Repeat #1 & 2 two more times

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.