High Intensity Dumbbell And Bodyweight Superset Workout – Make the most of your workout time with this efficient, muscle-building workout with LEG SUPERSETS! Each circuit “superimposes” a lower body strength exercise with a powerful plyometric exercise to strengthen and fatigue all the major muscle groups of your lower body. We’ll target your thighs, quads, hamstrings and hamstrings – all in less than 30 minutes at home!
Today’s lower body burn combines some of my favorite leg strength exercises with powerful plyometrics in a challenging SUPERSET workout.
High Intensity Dumbbell And Bodyweight Superset Workout
This is a fun and efficient leg day format. We’ll move through all planes of motion while tiring the lower body muscles in this effective leg day workout at home.
Cardio & Strength Superset Workout
A superset workout combines two different back-to-back exercises with little or no rest between exercises (to get more work done in less time). If you’ve done any of my strength and HIIT workouts, you’ve probably done a superset workout!
There are two types of super-training: antagonistic supersets and agonistic supersets. The antagonist performs paired exercises that target opposing muscle groups. Agonist supersets (or compound supersets) pair exercises that target the same muscle group. Today’s leg workout involves compound sets or supersets where both the first exercise and the second exercise target the same muscle group.
Supersets are EFFECTIVE. Personal trainers use superset training to increase the intensity of workouts by overloading a muscle group. Comparing two exercises in a row increases the time under tension (or the amount of work your muscles have to do) and decreases the rest time. This is beneficial for increasing muscle hypertrophy and endurance (in a short period of time). Supersets are a great way to build muscle and burn fat at home (no gym required). I like to combine strength training with strong plyometrics to get strength training and cardio into one efficient training session.
Squats, deadlifts, lunges and more – this superset lower body workout rigorously combines strength exercises with complementary strength exercises designed to burn every muscle in your lower body!
What Is A Superset Workout?
Great leg workout to add to your cardio routine or lower body routine (build strength AND improve your aerobic fitness).
Modification: Follow Rachel (above left) and make this a low-impact exercise by jumping one leg at a time instead of jumping or “slamming” your legs. An option also to lose weight.
This single-leg exercise fatigues one side of the body while also activating your core to maintain balance.
Modification: Follow Rachel (above left) and remove the jump, replacing the drop jump with a reverse push and knee move.
High Intensity, Total Body Workout
The one-arm dumbbell curl is a dynamic and complex exercise that works your entire body while also improving your strength and power. Again, this unilateral or unilateral exercise really does your core work.
Modification: Follow Rachel (above left) and make this exercise a low-impact, unrelated side step.
Modification: Follow Rachel (above left) and make this a low-impact exercise by jumping one leg at a time instead of jumping or “slamming” your legs.
This post contains affiliate links. I earn a commission on products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, for making the content you see on this blog possible. Over the past few months, I’ve been filming a lot of these HIIT Superset classes for YouTube and Patreon. I personally love the format and I think you will too! Try this bodyweight-only version of the HIIT Superset class, and if you like it, consider becoming a Patreon member.
Superset Workout: 8 Best Supersets
Your Patreon support will allow me to continue creating workouts and keep them as accessible as possible. I appreciate you very much!
It is so important to properly prepare your body to perform intense, high-impact movements such as HIIT training. So in this class, we spend the first 10 minutes focusing on mobility and gentle cardio to get the heart rate up. You want to feel good going into the superset!
The meat of this class is just under 25 minutes of HIIT work. You will complete five supersets, with recovery time between each. I have an Express version of this class that I will share with you all soon that consists of only three supersets (stay tuned!).
We close the class with a directed calm. So in 45 minutes you get a challenging, sweaty HIIT workout, focussed movement for happy joints and a good stretch.
Bodyweight Supersets Workout
In this hiit superset class, we carefully prepare our bodies for HIIT workouts with movement work and light cardio. Then we move on to our HIIT superset work. In each of the five supersets, you’ll perform two exercises, with your back, for 20 seconds each. Then rest for 20 seconds before repeating. You will make four sets in total.
The superset tip will be similar, but exercise A is lower impact and then we’ll do the intensity for exercise B. A great modification option is to stay on exercise A for the entire 40 seconds of work, instead of go to exercise B. .
Between supersets, you have about a minute to recover, but pause the video and take more time if needed. Always listen to your body, adjust or stop as needed. We end the class with a guided cool down and stretch.
If you have any questions about this class or Patreon, leave a comment below or email me (@gmail.com). Again, I really appreciate your support! Today I have a fantastic total body strength workout to share with you and all you need is a set of dumbbells to do it! I have a lot of workout requests that a) require little equipment and b) aren’t too intimidating. This workout delivers on both counts and features basic barbell movements performed in challenging supersets.
Lower Body Superset Workout
When you work in supersets you perform two exercises back-to-back with no rest in between. There are many ways to combine supersets, but when I program them I like to work either opposite muscle groups or opposite movements. For example, in this workout you’ll do chest presses followed by bent-over rows. The chest press works the chest and shoulders and the bent over row works the upper back. These are opposing muscle groups. In this workout you will also do static back lunges and side lunges. Static movement is movement in the sagittal plane (moving from front to back) and lateral movement is movement in the frontal plane (moving from side to side).
I’ve been using variations of this training with classes and clients over the past week and have received nothing but great feedback. They’ve called it “leave no muscle group out” training. Again, all you need is a set of dumbbells (and a mat and bench if you have one). You determine the intensity by the dip you make with your dumbbells. In this particular workout I’m asking you to complete 15 reps of two or three rounds of each superset before moving on to the next superset. This is an extra challenge because it will totally fatigue the muscle group…but the good news is that you are done with those movements/muscle groups and move on to the next one. Scroll down for photo demos and performance highlights for each move.
I’m also giving you two options to add either cardio or strength training to this workout. The first option is to add a 400 meter (0.25 mile) run between each superset. The second option is to add a one-minute plank hold between each superset. Remember, these are options and you can also do the exercise as written to walk directly. Remember to do all two or three sets of each superset before moving on to the next! (For example, put one move 1/move two, put two moves one/move two, put three moves one/move two, TOP with superset)
In the squat, start with your feet shoulder-width apart and your leg slightly out. Raise the dumbbells up to your shoulders. As you sit down, keep your chest up, weight on your heels and knees traced to your toes, and as you press up, extend the dumbbells overhead and straighten your arms.
High Powered Hiit
For high traction, step your feet out a little wider and turn your toes out a little. Hold a dumbbell between your legs with straight arms as you squat down. Don’t let your knees drop. Raise the dumbbell to your collarbone by lifting it from your elbows while standing. Keep the dumbbell close to your body at all times… elbows lead!
For the chest press, start on your back with dumbbells overhead and placed directly over your shoulders. Lower yourself by pulling your elbows down until they are parallel to the bench (or until they touch the floor if you are working on the floor). Connected through the chest to press back.
For the bent-over row, start with your feet hip-width apart and your knees slightly bent. Bend over, keeping your spine straight and shoulders back, and keep your neck tall looking at the floor a few feet in front of you. Start with straight arms and dumbbells in front of the knees. Pull your elbows behind you as you
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