Lower Body Supersets

Equipment Needed: Weighted objects (water bottles, dumbbells, etc) and an elevated surface.

Format: Perform each movement for the prescribed time/repetitions and repeat for 3 rounds. Rest as needed. 

Superset 1:

Move 1: 2 Way Lunge (8-10 each)

• Begin in a standing position with your core engaged and chest up tall.
• Step out to the right in a wide stance, bending the right knee as you shoot your hips back into a lateral lunge position. Keep your front knee in line with your toe and keep your weight back in your heel and hips. 
• Power through your right heel to come back to standing and then perform a reverse lunge by stepping your right foot back behind you. Bend your back knee until it nearly touches the ground in a 90 degree angle.
• Power through your front heel to come to standing and repeat. 
• Perform all reps on one side and then switch.
• MOD: Place a chair in front of you and use the back for balance. Do not use weighted objects. Instead work on your form in sending your hips back and keeping your weight back in your heels and not over your knees.
• Advanced option: Hold a weighted object in each hand letting your arms hang at your sides.

Move 2: Skaters (0:30)

• Begin in a standing position with your core engaged and chest upright.
• Perform a curtsy lunge by stepping your right foot back behind you and over to the left as your left knee bends behind you and reach your hand down to touch the ground. 
• Power off your front heel and as you come back up to standing, step or hop laterally to the right side of your mat to perform a curtsy lunge with your left leg and repeat. 
• MOD: Take the hop out and do alternating reverse lunges.

Superset 2:

Move 1: Single Leg Hip Thrusters (8-10 each)

• Position your back on an elevated surface (couch or chair). The edge of the surface should be at the base of your shoulder blades. Bend your knees and have them at 90 degrees.
• Straighten your right leg to be parallel to your left. (Optionally, you can add a weight to your left hip crease).
• Drive through your left heel to lift your hips to the ceiling, squeezing your glutes and keeping a tight core.
• Drop your hips back down toward the floor with control and repeat. Perform all reps on one side before switching.
• MOD: Perform this on the ground rather than an elevated surface or do this with both feet down rather than single leg.

Move 2: Mountain Climbers (0:30)

• Begin in a tall plank position with your shoulders stacked over your hands, core engaged, and back flat.
• Keeping your hips down, run your knees into your chest and back out by pulling each knee in as far as you can and then back out, one at a time.
• MOD: Do this move on an elevated surface by placing your hand on the edge of a couch or table.

Superset 3:

Move 1: Curtsy Lunge (8-10 each)

• Begin in a standing position with your core engaged and chest upright.
• Step your right foot back behind you and over to the left as your left knee bends. Your right knee will line up behind your left heel.
• In your lunge position, ensure that your chest remains upright and your left knee does not rotate or press out over your left foot to maintain stability.
• Return to start and repeat. Perform all reps on one side before switching.
• MOD: Hold on to a chair or wall to help stabilize yourself or perform reverse lunges, where rather than your knee coming behind your front heel at an angle, you step straight back.

Move 2: Squat Taps (0:30)

• Begin in a standing position with your core engaged and chest upright.
• Jump your feet out into a wide sumo squat position, sending your hips back behind you and keeping your chest up tall (not bending forward), weight back in your heels and knees tracking in line with your toes. As you squat down, reach toward the floor with one hand.
• Come back up to standing by driving up through your heels and squeezing your glutes as you powerfully jump from this wide leg squat, bringing your feet together and then jump back out to a wide squat touching the ground with the other hand.
• MOD: Take the jump out by stepping your right foot out into a sumo squat then bring your feet back together and repeat on the left side. 

Amazing job, Rockstar! Stay strong, stay focused and keep being awesome! And don’t forget to check in and let us know how you did.