I put this superset workout together to help build my lower body strength for the Spartan Super. It’s important to mix up your workouts because your body adapts to the stress you put on it. Nevertheless, I keep doing this exact workout. Why? Because my legs are dead the next day no matter how much I do it. It’s a killer. You’re welcome.
I love superset workouts because they are super efficient. Since you alternate between moves for each set, there is no time wasted resting between sets. More benefits in less time, my favorite.
Make sure you use a heavy weight!! It should be so heavy you can barely do the last rep. Since there are fewer reps in each set, this should work out perfectly, but you can also increase the weight for each set. As a point of reference, I used 24 pounds, but choose what works for you.
Ready for a crazy burn? Here it is (scroll down for form notes), don’t judge my weird faces!
Notes on form:
*For all one leg exercises, do ALL the reps on each leg before switching.
Elevated lunge – Prepare for lunge with your back foot up on a chair. This forces all of your weight onto the front foot. Hold a weight in each hand. Lower down, keeping your knee over your ankle and your weight in the heel of your front foot. This is the most brutal move in the workout, so it gets better from here, I promise!
Single leg deadlifts – Balance all of your weight on your right leg, with your left leg slightly back, toe on the floor. Hinge forward at the hips, keeping the weights close to your thigh, back straight. Your body should form a straight line from your head to your toes. This is very important!! Don’t use your low back, this is all about your hamstring. Only go as low as your flexibility allows (parallel to the floor as in the picture if you are flexible, not as far if you aren’t).
Curtsy lunge – Prepare for a lunge, but bring your back foot out of alignment as if you were going to curtsy or you were bowling (this is a weird position, see the photo). Keep all of your weight on your front leg, the back leg is just for balance. Hold the weight in the opposite hand from your front leg. Lower down to 90/90, then back up. You should really feel this on the outside of your booty.
Plie squat – Take a wide stance, feet turned out about 45 degrees. Your knees should be in line with your toes (aka turned out). Hold one weight in both hands between your legs. Lower down, keeping your back straight and don’t let your knees go past your toes.
Side lunge – Stand with your feet together, holding the weight in your left hand. Take a big step out to the right, lowering into a lunge and bringing the weight toward the floor. Keep your knee over your ankle, and lower as close to 90 degrees as you can. Push off your right leg to return to start.
Step ups – Hold a weight in both hands in front of your chest (wherever it’s comfortable, you could also hold two weights at your sides). Step up onto the chair by pushing through your right heel. If you concentrate on the heel this way you’ll really feel your glutes. As you come up, raise your left knee into the air. Control the movement on the way back down, don’t just plop down, use your legs.