4 Moves To Burn Out Your Lower Body in 12 Minutes Flat

Last week on Trainer of the Month Club, Anissia Hughes, NASM-certified trainer, and creator of the Bodyweight Strength with Anissia on the Sweat app, took us through an upper-body superset workout. This week, she’s bringing that same type of burn to your lower body with moves like goblet squats, reverse lunges, jump squats, and glute bridges.

Quick refresher: “A superset means we perform each move back to back, with little to no rest in between,” says Hughes. Consisting of two rounds of three supersets, this workout is designed to fire up your quads, glutes, and hamstrings without spending tons of time at the gym. That said, just because the workout is quick and efficient doesn’t mean that you should coast through it. “Again, you’re not just doing this to go through the motions. You’re doing it to fire up those muscles, have that mind-to-muscle connection, and go to work,” Hughes says.

Ready to sweat? Grab a pair of 8-15 pound weights, press play on the video above, and follow along with the movements below.

Lower body superset workout with Anissia Hughes

Perform two rounds of each superset before moving on to the next one. Take a 20-30 second break between rounds.

Superset #1 Do 12 reps of each movement. 

Front squats: Start standing with your feet about shoulder-width apart, and your toes pointing slightly outward. If using dumbbells, hold them so that they rest lightly on your shoulders. Lower down into a squat, then come back to standing. Be sure to push up through your heels as you stand.

Jump squats: Put your dumbbells off to the side. Start standing with your feet about shoulder-width apart, and your toes pointing slightly outward. Lower into a squat. As you come back up, push off of the ground so that you perform a small jump at the top of your squat.

Superset #2Do 12 reps of each movement. 

Alternating reverse lunges: For this movement, you can hold your dumbbells so that they rest lightly on your shoulders, or hold them down by your sides. Keep your chest up, and your shoulders back from your ears. From a standing position, step one foot back into a reverse lunge. Press into the opposite heel as you bring your foot back to the starting position. Alternate sides so that you complete six reps on each side, for a total of 12 reps.

Reverse deadlifts: Hold your dumbbells in front of you with your palms facing back. Hinge forward at your hips and send your glutes back as you lower your dumbbells, keeping them close to your legs. Be sure to keep your back and lats engaged, you shouldn’t feel this in your lower back, and return to the top of the movement.

Superset #3Do 12 reps of each movement.

Goblet squats: Start standing with your feet a little bit wider than shoulder-width apart. Hold one dumbbell with both hands in front of your chest. Perform a squat, making sure to keep your chest up and your shoulders back.

Glute bridges: Lay on your back with your knees bent and your feet flat on the ground. Place your arms down by your sides. Lift your hips up, and squeeze your glutes at the top. Lower back down, controlling the movement and keeping your muscles engaged. You can place the dumbbell on your hips if you want to add intensity.

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