This workout serves as a shorter FREE “companion” workout to its parent workout, Lower Body Strength Hypertrophy Supersets - Day 1 of the Pumped with Tasha 10-Day Challenge, but also serves as a great standalone, quick workout.  

Focus & Benefits: We’re tackling two lower body supersets in this short but effective lower body strength routine! Each superset contains agonist exercises, thus optimizing your time in-training and increasing muscle time under tension by targeting similar muscle groups in each pair. The first exercise in each superset is your “heavy” lift with a lower goal rep (strength) – you’ll select your most challenging weights for these exercises. The second exercise is your “moderately heavy” lift (hypertrophy) – your goal reps increase for these exercises and you’re already fatigued from the preceding heavy lift so your weights will most likely decrease a bit to accommodate these variables! The third bodyweight exercise listed after the superset pair is an optional “flush out” move intended to slowly decelerate the intensity from your lifting efforts, promote continuous blood flow to the working muscles without increasing energy demand, and give you a mental reset between sets.

The quick core finisher helps build strength in these foundational muscles to aid your lifts, maintain an agile and reactive neuromuscular system, and improve overall health. 

Equipment: You’ll need a range of “moderately heavy” to “heavy” weights for this routine. Select weights that make the final 2 to 3 reps of each set feel concerningly challenging. You can still safely complete these final reps (with minor breaks in form), but your weight selections are challenging enough to make you wonder if you’re truly able to finish the set. 

A mat will be useful for the glute bridges and final circuit of core work. 

Tips & Helpful Information: You have 90 seconds to complete your superset/flush-out exercise sets with an additional 30 seconds between the two rounds. Move with intention but don’t rush your reps! You have plenty of time to complete your work with time to spare for recovery. Also remember that the flush-out exercise is entirely optional! 

Difficulty & Modifications Explained: This workout is rated as a level 4 due to the advanced nature of the formatting (agonist supersets) and the directive to lift heavy. To decrease the intensity, decrease your weight loads (or opt for no weights) and/or decrease the goal reps for each superset exercise. You can also (when applicable) opt to use one weight instead of two.

Closing Notes: If you enjoyed the focus, formatting, and pacing of this workout, checkout the full-length “parent” version onsite: Lower Body Strength Hypertrophy Supersets & Core Finisher
This parent workout is also Day 1 of our Pumped with Tasha 10-Day Challenge which includes heavy lifting, power-infused total body conditioning workouts, and some targeted core skills practice. Feel free to check this challenge out as well! 

Have fun!  

Workout
Warm-Up: 30 sec per exercise, no rest between exercises (4:00) 
-Hip Openers 
-Frogger (forward fold) + Bodyweight Squat Combo 
-Down-Dog + World’s Greatest Stretch – R (runner’s lunge + torso rotation) 
-Down-Dog + World’s Greatest Stretch – L (runner’s lunge + torso rotation) 
-Twisting SL Deadlift - R
-Twisting SL Deadlift – L 
-Alt. Forward Lunges 
-Overhead Squat 

***30 sec off***

My Weights (not a recommendation, just a reference): 
-Moderately Heavy to Heavy: 15 lbs. (6.8 kg) to 35 lbs. (~16 kg) 

Superset #1: Complete Ex #1 + Ex #2 + Flush Ex in 1:30 / rest 0:30 / 2x (3:30)
[1:30 x 3 with 0:30 off between rounds] 
-Ex #1: Front Squats (8 reps)
-Ex #2: Walking Lunges (12 reps – total) 
-Flush Ex: “Frogger”/Forward Fold Bodyweight Squats (2 - 4 reps) 

***Water Break***

Superset #2: Complete Ex #1 + Ex #2 + Flush Ex in 1:30 / rest 0:30 / 2x (3:30) 
[1:30 x 3 with 0:30 off between rounds] 
-Ex #1: Deadlift (RDL) (8 reps) 
-Ex #2: (prone “kickstand”) SL Glute Bridges (6 reps per side – 12 reps total) 
-Flush Ex: Alt. SL Deadlifts (float back leg) (2 – 4 reps total)

***30 sec off***

Core Finisher: 20 sec on / 10 sec off / 3x (1:30) 
-Full Plank: Alt. Crossover + Elevator 

Cool-Down: approx. 30 sec per stretch (approx. 3:00) 
-Kneeling Runner’s Lunge or World’s Greatest Stretch – R 
-Kneeling Hamstrings/Hinge Stretch – R
-Half Pigeon – R 
-Kneeling Runner’s Lunge or World’s Greatest Stretch – L
-Kneeling Hamstrings/Hinge Stretch – L
-Half Pigeon – L