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Most Challenging Program Yet? FB Fit Round 4 is Here!

Lower Body Pure Strength Supersets With Weights and Bodyweight Exercises

34 Min • Lower Body
  • View on YouTube
    • Training Type Strength Training
    • Equipment Dumbbell
    • Membership Free

    Overview

    This lower body workout combines traditional strength moves with bodyweight floor-based exercises. The result is a highly scalable routine with easy-to-follow timers and rest breaks. 



    When we add supersets to a strength workout, the second exercise usually works in opposition the first one by fatiguing different muscle groups. However, in today’s routine, we'll be adding bodyweight exercises that feature core strength and glute work. The result is a workout that builds muscle strength as well endurance in the large and smaller supportive muscles in the lower body. 

    The workout begins with a 4-minute warm-up before transitioning into the strength circuit. Each set contains two exercises that will be performed in an AB format without a rest break (also known as a superset). After we complete both exercises, we’ll take a 15-second rest before repeating once more. The circuit contains three groups of exercises before we head into the first water break. After the water break, we’ll reverse the format of these exercises and perform the bodyweight exercises before supersetting with the weighted strength moves. Feel free to drop weights during the second set, especially if your technique falters. 

    Browse through some of these ideas to personalize this workout for your needs:

    Add resistance bands around your thighs during the floor-based exercises: Adding resistance to these exercises enhances the challenge of this routine without sacrificing joint position or compression on tender areas of the body. Bonus: Most of the floor exercises target a small muscle known as the glute medius, which is not necessarily targeted with large, compound movements like the squat or deadlift.

    Lift moderately heavy for your own strength: Avoid the tendency to reach for the super heavy weights during this one. Adding in supersets that emphasize core stabilization and bodyweight burnouts will elevate this strength workout into one that features control and coordination. Don't be frustrated by the need to lower weight, especially in the second round!

    Choose a light weight if you’re returning from a workout hiatus: Choose light dumbbells that add just a bit of spice to your efforts. Who would benefit from this option? Those who are recovering from illness or injuries may wish to use this modification as opposed to the ones listed above. 

    Kayla’s Workout Notes

    • At the time of filming, I was recovering from a massive allergy flare up. Please excuse my video cuts as I needed to obnoxiously cough several times throughout the workout.
    • There’s a little bit of repetition in the routine, but we move quickly throughout the circuits. Timers last 45-seconds, and you will hear a 3-2-1 countdown before the transition. Rest periods between supersets will last 15-seconds. 
    • We are rating this workout as a Level 3 difficulty. Depending on your weight selection and lifting speed, it may feel like a Level 4. 

    A brief comment about traditional versus functional strength training: I want to share the intention of my previous workout in comparison to routines like this one. 

    Traditional strength training takes many forms, but usually includes your go-to moves like squats, deadlifts, push-ups, etc. that directly strengthen the intended area (quads, glutes, hamstrings, shoulders). On the other hand, functional strength training prepares you for real world scenarios. These tasks require high levels of functional strength to prevent you from falling over, collapsing, or injuring yourself. 

    While functional strength training is typically not as exciting as strength training, it trains our muscles in a completely new and different capacity. Everyone can benefit from it regardless of age, fitness level, or lifting experience because it increases stability in addition to strengthening. More often than not, these types of workouts increase core, low back, hip, and shoulder stability, which makes sense because those areas are commonly affected by chronic pain or dysfunction. 

    In future workouts, I challenge you to consider adding 1-2 functional strength moves into your rotation. You might be pleasantly surprised with the results! 

    Printed Workout

    Warm Up (4 min)
    Reverse lunge + torso twist (alt)
    Kneeling glute extension + hip opener (alt)
    Squat + Good Morning
    Butt kicks

    Strength Circuit 1 (10 min)
    AB format, 45 seconds on, no rest between moves, 2 rounds. 15 seconds between sets

    Straight leg deadlifts
    Inchworm

    Goblet squats
    Glute pulses 

    Kettlebell swings
    Glute up/overs

    *Water Break*

    Strength Circuit 2 (10 min)
    AB format, 45 seconds on, no rest between moves, 2 rounds. 15 seconds between sets 

    Inchworm
    Straight leg deadlifts

    Glute pulses 
    Goblet squats

    Glute up/overs
    Kettlebell swings

    *Water Break*

    Cool down (5 min)
    Hip rocker + thread the needle
    Seated hamstring stretch
    Cobra
    Lying quad stretch
    Deep glute stretch
    Lower trunk rotations
    Full body stretch