Today I’m sharing a lower body superset workout that you can do at home.

How’s your week been so far? We’re half way through already and it’s been flying by for me. It’s hard to believe that it’s already Wednesday! Before I get into the lower body superset workout that I put together for today’s post, I wanted to share the workout that I did yesterday morning.

When I got up I was feeling zero motivation to actually do a workout. I wasted time scrolling through my phone before finally talking myself into getting out of bed and getting dressed in some workout clothes. By the time I got downstairs I had decided on a bootcamp workout on the Peloton app. I started out on the treadmill for an interval walk and finished the workout on the floor with a pair of dumbbells working on my chest and back. Those dumbbells didn’t seem very heavy when I started but on the last few chest flyes they were feeling pretty heavy. Of course by the time I was done I was very happy that I had done the workout, but getting started with it was tough yesterday.

Not feeling a lower body workout today? Check out my workout page to see all of the other workouts that I’ve shared on the blog over the years. They’re all organized by category so it’s easy to find exactly what you’re looking for.

This is the perfect workout to be able to do at home. The only equipment you’ll need are a pair of dumbbells and a yoga mat. I like this Manduka yoga mat (affiliate link). I’ve been using mine for years and it’s held up great. I even used it throughout yoga teacher training and I still love using it.

You’ll start at the top of the list of exercises, doing each exercise for 30 seconds. The exercises are in pairs, you’ll do the pair of exercises back to back with only a 30 second rest between pairs. So you’ll do the sumo squats right after the dumbbell squats, but rest between the sumo squats and dumbbell deadlifts. Once you’ve completed all 4 pairs, rest for as long as you need. Then start again from the top with the dumbbell squats. Complete 3 times through for a full workout. Below the graphic I’ve listed descriptions of all the exercises.

Dumbbell squats

With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, again using your glutes to propel yourself.

Sumo squats

Similar to body weight squats, the movement is the same but your feet are wider apart. Make sure your knees follow your feet, and move outwards and forwards instead of just forwards.

Dumbbell deadlifts

With a dumbbell in each hand, stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position. 

Step ups

Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.

Alternating lunges

Stand with feet hip width apart. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

Curtsy lunges

Similar to alternating lunges, instead of stepping straight back with your left leg, you place your left foot behind you and to the right, so that it crosses behind you and return to standing. Repeat with your right foot stepping back and to the left. 

Fire hydrants

On your hands and knees with hands directly below your shoulders and your knees directly below your hips, move your knee away from the floor and your body so that your thigh is close to parallel to the floor and at a 90 degree angle to your torso. Lower your knee back down to the ground in the starting position. Repeat. 

Donkey kicks

Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.

What’s your favorite pair of exercises to do in a lower body superset workout?

As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

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Lower Body Superset Workout
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