Wednesday Workout

I'm throwing another crazy lower body workout at you because well....quite frankly, there's nothing sexier than toned legs and a tight tush. 

When I am working with weight, I like to use supersets because it saves time and there is a certain intensity to it that appeals to me. 

What is a superset? It is 2 exercises performed back to back without rest. 

For Hypertrophy (muscle growth) use more weight and less reps (6-12) 

For Fat Burning and cardio use less weight and more reps (12-20)

Personally I like to combine heavy weight with body weight. In other words, I'll focus on the same body part in two different ways. Build Muscle and Burn Fat. But honestly...they go hand in hand. The more muscle your body has, the higher your metabolism at rest, so don't be afraid to build muscle!! 

So here's my lower body superset routine...done in my back yard.

LOWER BODY SUPERSET ROUTINE

Perform 3 sets of each Superset

CARDIO WARM UP:
* Jump Rope: 5 mins

LOWER BODY SUPERSET WARM UP:
* 10 Body Weight Squats
* 10 Plie Squats


SUPERSET 1:
* 12 Barbell Dead lifts 70 lbs
*15 Jump Squats


SUPERSET 2:
* 15 Dumbbell Donkey Kicks on each leg. 10 lbs
* 30 Walking Lunges. 30 lb sandbag on shoulders
you can hold your dumbells or use a barbell.


SUPERSET 3:
* 15 Goblet Squats with High Pull and Calf Raise 20 lb Kettlebell
* 30 Alternating Lunge with Kettlebell Weave

SUPERSET 4:
* 10 Romanian Deadlifts with 20 lb sandbag on each leg
* 10 Sandbag Burpees

FANNY FINISHER: 5 mins continuous
* Alternating Step Ups with Low Jacks on 18" Step

CARDIO WASTER:
15 min Fast Run
If you have a treadmill, I recommend Hill Intervals.