SUPREME Superset Leg Workout with Dumbbells | EPIC Heat – Day 47

Supersets! Partial reps! Dumbbells! Bodyweight! Isometrics! Burn out! You know your quads, hamstrings and glutes will all be working hard and growing stronger with compound movements and single leg exercises supersets!

For this lower body workout you will need a pair of dumbbells, a chair for Bulgarian lunges and a yoga block/thick book is optional to deepen the depth of lunges!

The dumbbells I am using for your reference are 12.5kg each!

There is a staple of Romanian Deadlift supersets throughout this workout however this superset only appears 3 times in total!

Staple:
RDL FULL RANGE!
1 1/2 REPS!

HEEL ELEVATED SQUATS
1 1/2 REPS!

HEEL ELEVATED SQUATS
1/2 REPS BODYWEIGHT!

BULGARIAN LUNGE FULL RANGE
X1 DUMBBELL FULL RANGE (same side)

FULL RANGE (switch)
X1 DUMBBELL FULL RANGE (same side)

Staple:
RDL FULL RANGE!
1 1/2 REPS!

FOOT ELEVATED LUNGE x2 DB
BODYWEIGHT ONLY! (same side)

FOOT ELEVATED LUNGE x2 DB (switch)
BODYWEIGHT ONLY! (same side)

RDL ON CHAIR x1 DUMBBELL
QUAD LUNGE BODYWEIGHT ONLY!

RDL ON CHAIR x1 DUMBBELL (switch)
QUAD LUNGE BODYWEIGHT ONLY!

Staple:
RDL FULL RANGE!1 1/2 REPS!

HIGH SQUATS w/ PAUSE
1/2 REPS X1 DUMBBELL!

HIGH SQUATS w/ PAUSE
1/2 REPS X1 DUMBBELL!

BULGARIAN BODYWEIGHT FWD LEANUPRIGHT HOLD! (same side)

BULGARIAN BODYWEIGHT FWD LEAN
UPRIGHT HOLD! (same side)

Finisher:

ELEVATED REAR STEP LUNGE
SWITCH!
ALTERNATING REAR STEP!

Slow and controlled as with all of the strength focused workouts! It is possible to always ‘adapt’ or ‘tweak’ movements to increase difficulty and intensity such as;

During RDLs, pushing hips back even more, opening chest more, keeping dumbbells closer to body, greater depth therefore deeper stretch on hamstrings and of course increasing weight!

During Bulgarian lunges, relaxing into it will allow for even deeper lunge depth!

These are some a few wee points to think about during these movements!

Slow it down, as big range of movement you can and your legs will thank you!!

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.