I really enjoyed this leg and core superset workout today. It doesn’t take much time to complete and it’s a great lower body and core strengthening workout. The goal is to move through this workout with minimal rest. You’ll keep your heart rate elevated to improve cardio endurance and you’ll finish quickly, making this a great choice if you’re short on time. You could even perform this leg workout at home with a few equipment changes, I’ll get to that below.
A bit about supersets. Supersets are great way to build muscle, prevent boredom and save time. Because they’re performed without rest, they also keep your heart rate up giving you both an aerobic and anaerobic workout.
The main reason I like to do supersets or circuit training is to save time. I don’t have to rest between each set, which means more work in less time and I think that’s something we could all use! Plus challenging my aerobic system while lifting weights is great training for running.
What is a superset?
Now what are supersets you ask? Well, they’re really simple. Perform two exercises back-to-back and repeat for desired number of sets! That’s it! Pretty straightforward right?!
Okie dokie, on to todays workout! This leg and core superset workout targets your quads, glutes and smaller, lower-body stabilizing muscles, along with your core and abs.
Leg and Core Superset Workout
This workout involves 3 different supersets performed for 4 sets each. You’ve got barbell squats and v-ups, deadlifts and weight planks and lunge jumps and Russian twists. Perform the two exercises in each superset back to back without resting. You can rest 1 – 2 minutes between each superset.
Complete 4 sets of each superset, resting 1-2 minutes between each.
- 10 barbell back squats
- 20 v-ups
- 10 deadlifts
- 60 seconds plank
- 20 jumping lunges
- 20 Russian twists
What Weights to Use
Instead of lifting heavy for this workout, I chose weights that allowed me to perform the lifting portion of the exercises with power and speed. I focused on slowing down the eccentric movements and really powering through the concentric movements.
Why Eccentric Training?
For example, on the squat slowly lower down over a few seconds then power up fast and strong. Slowing down the eccentric phase of exercises, or negative training, can be very challenging and it’s a great way to build strength. To work on speed and power, I used 115 lbs for the squats and 145 lbs for the deadlifts.
Try it with Heavier Weights
Alternatively, you could go a bit heavier to work on strength. For me, that would probably look something like 165 lbs for the squats and 185 lbs for the deadlifts. Choose whatever weights are going to be challenging for you. You’re going to have 4 sets of 10 reps to complete so you want a weight that’s going to get tough and uncomfortable but allow you to complete all 40 reps with good form.
Weights for the Ab Exercises
I used a 25 lb weight plate for the Russian twists, you could use anywhere from a 10 to 45 lb plate for this, or use a med ball if you prefer. These should be performed as quickly as possible, touching down the weight on either side of you with your feet off the floor.
Subs for An At Home Leg Workout
If you have a kettlebell or dumbbell at home, you can make a few changes to this workout to do it at home. If you don’t have a barbell at home, use a kettlebell or dumbbell to perform goblet squats and deadlifts.
If you don’t have any equipment at home, try a jump squat instead of barbell squats, jumping as high as you can. The barbell deadlift is a little harder to replicate with no weights but if you have an exercise ball you could do hamstring curls and if you have no equipment, try 10 single-leg straight leg deadlifts per side.
The Russian twists can be done without weight if needed, just touch both hands down on either side of you as you twist.
Looking for more superset and circuit training workouts? Try these:
- 30 Minute Full-Body Superset Workout
- Push, Pull, Legs and Core Superset Workout
- Killer Full-Body HIIT Workout
- Core and Cardio Circuit Workout
- 40 Minute Full-Body EMOM Workout