Bodyweight Supersets Legs & Glutes Workout

Supersets are a style of strength training where you perform one movement/exercise and immediately move to the next exercise without a break, usually targeting the same muscle group(s) with both exercises.  There are MANY different kinds of superset workouts, but for this one, let's focus on the lower body, particularly your quads and glutes.  This workout is using agonist supersets, so you'll be working the same muscle(s) in both exercises in each pair.  This is a great one to have on hand for when you need a good lower body burn in a quick amount of time.  My favorite part about this workout, though, is it doesn't involve any equipment, so you can do it wherever you find yourself.  Ready?  Let's get started!

Bodyweight Supersets Legs & Glutes Workout

What You'll Need: just a water bottle, a sweat towel, and some floor space.
What You'll Do: except for the very last set, do both exercises in each pair on one leg, then switch to the other leg, then move onto the next set.  For example, in the first superset, you'd do 30 donkey kicks on the right leg, then immediately go into 30 straight leg lifts also on the right leg.  Then you'd repeat that set on the left, and then move onto superset 2.

Superset 1: Glutes & Hamstrings

30 Donkey Kicks - get in an all-fours position (kneeling on hands and knees).  Lift one knee off the ground, keeping your foot flexed. From here, kick that leg back so it is straight and parallel with the floor.  Bring it immediately back in so your knee is close to your chest.  Alternate that pattern quickly for 30 kicks.  Then go straight into...

30 Straight Leg Lifts - keeping the same kneeling all-fours position, straighten the same leg you just kicked and lift it up as high as you can (without arching your back), and bring it back down to the ground.  Keep the lifts going quickly for 30 reps.

- repeat superset 1 on other leg - 

Superset 2: Quads & Glutes

25 Curtsey Lunges - start standing and bring one foot behind and diagonally back behind you (e.g. with your right foot, step back and to the left, like a curtsey).  As you step, make sure you're lunging.  Come back up, but don't let that foot touch the ground.  Instead, bring your knee up to hip level.  Immediately go back down into a curtsey lunge.  Alternate that pattern for 25 reps on one leg.  Then go straight into...

25 Reverse Lunges + Hop - keep the same front leg stationary, and step back into a reverse lunge.  From there, bring that leg back up to hip level and in one fluid motion, add a hop/skip (so your other foot comes off the ground slightly).  Immediately step back into the reverse lunge position, and skip up again.  Alternate that pattern for 25 reps.

- repeat superset 2 on other leg -

Superset 3: Abductors & Adductors

30 Side Plank Leg Lifts - get into a side plank position on your elbow, bottom leg slightly in front. Brace yourself with the top leg and hold a side plank as you lift your bottom leg up as high as you can..  Bring it back down to the floor.  Keep the lifts going for 30 reps.  Then go straight into...

30 Leg Sweeps + Pulse - whatever leg did the lifting in the side plank is the one you're going to sweep.  Start in a seated position, with the "sweeping" leg straight out, other leg bent to your chest, foot on the ground.  Lift the straight leg so it's hovering over the floor, and sweep it out to the side.  Immediately bring it back in.  Alternate sweeps for 30 reps, then keep that leg out to the side and pulse up and down for a count of 30.

- repeat superset 3 on other leg -

Superset 4: Quads & Cardio

1 Minute Plyo Squats - start in a squat position as low as you can get, arms bent as if in a prayer position.  From here, use your glutes and your quads to propel yourself up into the air, swinging your arms down by your sides as you jump.  As you land back down, immediately lower yourself back down into a squat.  Remember, be light on your feet and keep the motion fluid.  Alternate that pattern for 1 minute.    (If you need to, you can decrease the intensity by simply squatting in place without the jumps.)  Then go straight into...

1 Minute Jump Lunges - start in a lunge position, hands either above your head (harder) or at your hips (easier).  Propel yourself into the air, switching legs mid-air and land back down in a lunge position on the opposite leg.  Again, keep things light on the feet here.  Trainer Tip: if your knees need a break, step back into the lunges instead of jumping.

- no need to repeat on other leg here - 

Remember to go through that 2 more times for the full workout today.  Enjoy!

Readers: chat with me!  What are your favorite no equipment exercises to work the legs?  How 'bout the glutes?  Do you incorporate supersets into your workouts regularly?

Fitness Friday 12/11: Quad Burners

Happy Friday, everyone!  I hope you all had a good week.  Today's workday workout is lower body focused with some quad exercises you can easily do anywhere you find yourself today.  In the office, at home, on the go... you don't need any equipment of course, and it'll only take you 5 minutes to complete the recommended 2 rounds!  Ready to work those legs? 

Fitness Friday 12/11

2 x 3 (two rounds, 3 times today)
Each exercise will last 30 seconds.  For the exercises where you're working one leg at a time, do 30 seconds on each leg.  Let's go!

Alternating Floor Taps w/ Side Lunge - start by stepping out to the right into a low side lunge and bring your left hand down to the floor, then quickly hop over to the other side.  Think about keeping your upper body in the same position and touching your hands down to the same spot on the floor.  All that's moving are your legs.  Keep going for 30 seconds.

Single Leg Squat Hold w/ Side Tap - squat down as low as you can on your right leg, keeping your chest up and gaze forward.  From here, extend your left leg out to the side and lightly tap your toes to the floor.  Bring it back in to meet your right foot.  Keep tapping out to the side for 30 seconds then switch legs for another 30 seconds.  Trainer Tip: your weight should be all on the stationary leg here.  So when you tap your foot out to the side, try not to put any weight on it.

Forward Stamp Lunges - lunge forward on your right leg, keeping your chest up and hands on your hips.  From here, explode up with the right leg so you come almost back to standing, and place that leg back down on the floor into a lunge again.  Keep exploding up and "stamping" back down into a lunge for 30 seconds on each leg. 

Remember to do 1 more round for the full mini workout, and then twice more throughout your day today. 

Readers: chat with me!  How was your week this week?  What fun workouts did you do?  What'd you do during your workdays to stay active?  Anyone up to anything fun and active this weekend?

10-Minute At Home Lower Body HIIT Workout (no equipment required)

Here's part 2 of the 3-part series of 10-minute HIIT workouts to keep you active this week while visiting family and friends over the holiday.  (If you missed Part 1 where we focused on our abs, check it out here.)  We all need to take a break from time to time, especially when it involves getting together with friends and family that you just don't see nearly enough, but that's not to say you shouldn't get some type of physical activity in this week, even if it IS Thanksgiving!  

So, while the stuffing is baking and the pies are cooling off, why not get the family together for a quickie workout like this one?  You don't need any equipment other than a timer and some floor space.  Keep your energy up and muscles in check in just 10 minutes... ready?!

10-Minute At Home Lower Body HIIT Workout

Same as with yesterday's HIIT workout: start with Pair 1 and go through each pair for 1 minute (30 seconds each exercise).  Go through the entire workout twice for a total of 10 minutes.  Try not to take any breaks until you're done!  Let's go!

Pair 1

Plyo Squats - start in a squat position as low as you can get, arms bent as if in a prayer position.  From here, propel yourself up into the air, swinging your arms down by your sides as you jump.  As you land back down, immediately lower yourself back down into a squat.  Remember, be light on your feet and keep the motion fluid.  Continue for 30 seconds.  Trainer Tip: to decrease the intensity, simply squat in place without the jumps.

Alternating Free Throw Jumps (5 each side) - just like they sound, you're going to start as if you're about to shoot a free throw in basketball.  With one foot slightly in front of the other, squat down slightly and jump up, reaching your arms up as if shooting the ball.  Immediately land back down, and do 4 more jumps on that side.  Switch sides and repeat the 5 jumps.  Keep alternating 5 jumps per side for 30 seconds.

Pair 2

Alternating Single Leg Squats - just like they sound, you're going to squat down as low as you can get on a single leg, keeping the other leg extended out in front of you.  Alternate legs as you go, continuing for 30 seconds.

Jump Lunges - start in a lunge position and propel yourself up into the air, switching legs mid-jump, and land back down in a lunge on the opposite side you started on.  Keep alternating jumps for 30 seconds.  Trainer Tip: if the jumping is too much, do step back lunges instead.

Pair 3

180˚ Jump Turns - these are similar to the plyo squats except you'll add a 180˚ turn in the middle when you jump.  So you're starting in a squat with your hands in a prayer position.  From here, propel yourself up and turn to the other side, landing back down on a squat again.  Keep alternating squat turns for 30 seconds, getting as low as you can before you jump.

Sumo Squat to Side Kick - start standing in a wide stance, toes pointed outward.  Squat down as low as you can, then press up onto your left leg and kick your right leg out to the side, driving with your heel.  Immediately squat back down and do a side kick with your left leg.  Keep alternating squat + kick for 30 seconds.

Pair 4

Side-Lying Kicks (Right) - lay all the way down on your left side, and raise your right leg slightly.  From here, bring your knee in and extend it out straight into a side kick, driving with your heel.  Bring it back in toward your chest, and kick it out again.  Keep kicking for 30 seconds.  Trainer Tip: to get the most out of this move, keep your foot flexed and kick with your heel.

Side-Lying Kicks (Left) - same thing on the other side. 

Pair 5

Reverse Plank Leg Lifts - similar to yesterday's reverse plank knee tucks, but this time you're keeping your legs straight and lifting them up as high as you can.  So you're face up, hands under shoulders, pelvis raised with your heels dug into the ground.  Keeping your spine straight (i.e. no dip in the hips), lift one leg up as high as you can.  Put it back down and lift the other leg up.  Keep alternating leg lifts for 30 seconds.

Donkey Kicks in Plank (5 each side) - start in a low plank, elbows under shoulders and palms flat.  Raise 1 leg and bend your knee 90˚ so your heel is up toward to ceiling.  From here, kick that leg up like you're trying to kick the ceiling with the bottom of your foot, keeping your foot flexed the entire time.  Do 5 kicks on one leg, then switch to the other.  Alternate every 5 for 30 seconds.

Remember to go through this workout once more for the full 10-minute HIIT.  Have fun!  The last part of this 3-part series will be up tomorrow - a 10-minute HIIT workout for your upper body.  Stay tuned!

Readers: chat with me!  Do you like HIIT workouts?  What are your favorite ways to work your legs and glutes?  Do you do bodyweight exercises or use equipment (or maybe a mix of both)?  What are your holiday plans?