Lower Body Superset Workout

Lower Body Superset WorkoutHey guys! Hope everyone had a fun long weekend. I just got back from Nantucket and am going to sleep like A BABY tonight. Too many Figawi Wowi cocktails for this girl…

Tonight’s workout is dynamic—the compound exercises will work your core and upper body, too, but the focus is definitely the legs and butt. Lots of lunging and squatting! I’ve really been loving using dumbbells in my workouts lately, and this was a fun one.

Lower Body Superset Workout

Equipment I Used:

A superset is two exercises preformed back to back. You’ll do each for 30 seconds (no rest in between) and then rest for 15 seconds. Do that a total of four times then move on to the next superset. So you’ll spend 5 minutes on each of the four supersets.  Lower Body Superset Workout

SUPERSET 1

  • Squat Thrust – Squat Jump Combo | Hold the dumbbells at shoulder height, feet about hip’s width apart and squat down, keeping your lower abdomen held in and sliding your bum and hips back and down. Once you reach your lowest squat, power up, driving your hips forward and engaging the glutes as you straighten your legs to stand. As you do so, press the dumbbells overhead into a shoulder press. Squat back down and this time perform a squat jump, keeping the weights at shoulder height.
  • Squat Hold with Side Taps | Hold a low squat position with weights at your shoulders. Staying low, tap one foot at a time out wide to the side. Don’t shift your weight into the tapping foot, keep it in the heel of the stationary leg.

SUPERSET 2 (right leg)

  • Lunge Hop – Lunge Curl Combo | Start in a split-stance lunge position: both knees bent to 90 degrees, right foot flat in front; left foot in back, ball of the foot planted on the ground. Keeping the same foot in front/back, you hop a few inches into the air and land softly back into your starting position, holding the weights at your side the whole time. Next time, instead of hopping, just straighten your legs, rising up from the lunge as you perform a bicep curl. Sink back down into your lunge with weights at side and do a hop. Continue alternating between the lunge hop and the stationary lunge with curl.
  • Side-to-Side Steppers | Keep your right foot on the stepper, weights held at shoulders and step your left foot from side to side. Try not to ever fully straighten your right legs. You want to keep the weight in your right heel, trying not to shift your bodyweight into the left foot. Just lightly tap the left foot from side to side.

SUPERSET 3 (left leg)

  • Lunge Hop – Lunge Curl Combo
  • Side-to-Side Steppers

SUPERSET 4

  • Weighted Burpees | Start standing, feet about shoulder-width apart., holding the dumbbells at your shoulders. Squat down, bringing the weights to the ground by your feet and jump both feet back into a plank position. Do a push up. Quickly jump your feet back up by your hands and shift the weight into your feet, bring torso upright into a low squat position. From here, jump up. Land softly on your feet, sinking right back down into a squat and starting from the top.
  • Squat ‘n Punch | Squat down holding the weights and as you power up, twisting your torso to the right, punching the left arm across your body and pivoting the back foot. Squat back down and then repeat in the other direction.

Lower Body Superset Workout

My leggings and sneakers in today’s post were provided by Puma. I’m obsessed with the leggings! I think the pattern is so fun. They also gifted me their Watch Me Leave Tee, which is super cute, but because I’m tall it sorta fits like a crop top and some days just aren’t midriff days, ya feel me? 😉 I was excited about the Pulse XT Geo sneakers because I’ve been on the lookout for new cross-training shoes. These are lightweight but still supportive, and I’m digging the light colors for summer.

SHOP MY LOOK:

This post is sponsored by FitFluential on behalf of PUMA.

15-Minute Upper Body Workout (Low Weight, High Reps)

15-Minute Upper Body Workout (low weights, high reps)This is a low(er) weight, high(er) rep workout so it should feel manageable at first as the burn gradually builds in intensity.

15-Minute Upper Body Workout

Equipment I Used:

  • Set of 5lb hand weights (I recommend using anywhere from 2-8 lbs, depending on fitness level)
  • Gymboss Interval Timer – set it so it will beep every 20 seconds

This workout is broken up into three circuits. The second is slightly longer than the first and last circuits. Limit rest time in between each circuit to 30-60 seconds. As you’ll see in the descriptions below, you’ll stay on each exercise for 20 seconds. If you’re more advanced, you can up this to 30 seconds. As always, these workouts are a framework—customize them as needed! 15-Minute Upper Body Workout (low weights, high reps)

Circuit 1 | Perform each of the three exercises for 20 seconds before moving onto the next. No rest in between exercises. Once you’ve finished all three, rest for 20 seconds and repeat the circuit twice more for a total of three times through.

  • Tricep Kickbacks: Bend your knees slightly and lean your torso forward slightly with a straight back (pull those abs in tight!). Arms are at your sides, elbows bent. Keeping your upper arms glued to your sides and just hinging at the elbow, send the weights behind you, extending your arms and squeezing your triceps. Pause for a second at your fullest extension, then slowly bring the weights forward, again by bending the elbows.
  • Triceps Straight-Arm Lift: Hold your arms straight after your final kickback and proceed to lift and lower them. This will be a small movement, you don’t want to let your arms drop all the way below your hips. Lift up as high as possible behind your back and then release down just a few inches.
  • Triceps Squeezes: Holding your arms straight behind you, palms facing each other, squeeze the weights in towards each other and then release back out. This is a small movement—think of it as a pulse.

Circuit 2 | Perform each of the four exercises for 20 seconds before moving onto the next. No rest in between exercises. Once you’ve finished all three, rest for 20 seconds and repeat the circuit twice more for a total of three times through.

  • Bicep Curl: Do these holding your elbows at about shoulder height.
  • Over-Under Shuffle: Extending your arms in front of you with just a soft bend to the elbows, palms facing up, shuffle the weights one over the other keeping hands at about armpit height.
  • Flip the Cup: Extend arms out to your sides with palms facing up. Rotate your hands down, flipping your palms to then face the floor—it’s like a little scooping motion. Try to keep your hands right around armpit/shoulder height the whole time as you flip back and forth.
  • Lat Pulldown: Arms still outstretched to the sides from flip-the-cup, palms facing forward, bend your elbows as you pull them down and behind your back, squeezing your shoulder blades together as you do so. Extend arms back up and out to the sides.

Circuit 3 | Perform each of the three exercises for 20 seconds before moving onto the next. No rest in between exercises. Once you’ve finished all three, rest for 20 seconds and repeat the circuit twice more for a total of three times through.

  • Shoulder Press: Start with arms in goal post position: elbows bent at 90 degrees at shoulder height. From here, press your hands up overhead, bringing weights together above your head. Lower back down, but only so far as brings your elbows back to shoulder height. Don’t let them dip down lower than that. As you do these, be careful not to shrug your shoulders up towards your ears.
  • Shoulder Shaper: Start with arms in goal post position: elbows bent at 90 degrees at shoulder height. From here, maintaining those 90-degree bends, bring your forearms together in front of your face. Return back out to goal post position. Elbows should stay at shoulder height the entire time.
  • Elbow Taps: With elbows at 90-degree bends, forearms held in front of face and palms facing you, tap your elbows together. Make sure you don’t shrug your shoulders as you do this. If this feels weird on your wrists, do it with your palms facing each other.

15-Minute Upper Body Workout (low weights, high reps)WEARING | bra c/o Cozy Orange // tank via LF Stores

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A Circuit Workout from Team SCA’s Trainer

Workout with Team SCA's TrainerIf you follow me on the ‘gram, you already saw little snippets from my trip to Newport for the Volvo Ocean Race with Team SCA—it was so much fun! On Thursday, Sarah and I actually got to compete in the Pro Am race with the team, and it gave me a whole new respect for sailing. That sh*t is tough.

Also tough was the workout we did with Team SCA’s trainer, Santi Casanova, the day before. I would compare it to a CrossFit-esque circuit and thought it’d be fun to share the routine with you all so you could get a sneak peek into what the training for this round-the-world race looks like.

I found it particularly challenging because I rarely workout using weights this heavy. Dead lifting 90lbs and rope climbing my entire bodyweight?! Woof. But I loved it. It’s always good to shake up your usual workout routine and challenge your body, which is exactly what this circuit did.

Circuit Workout with Team SCA’s Trainer

You’ll go through this circuit as fast as possible four times. When you finish the last exercise, rest for 60 seconds before starting again from the top. It took us about 16 minutes to complete. Enjoy my facial expressions in these photos… :)

5 Deadlifts @ 90-lbs Workout with Team SCA's Trainer

4 Rope Climb Lifts (switch top hand each rep)

Engage your core to keep your body in an L shape with legs outstretched. To modify, keep your heels on the ground and lift up from there (I had to do this the last two rounds). Don’t be fooled by my laughter in the picture…these are brutal. Workout with Team SCA's Trainer

10 Barbell  Oblique Lifts @10 lbs + bar 

Make an arch motion with the barbell. Start holding it at hip height on one side and then lift it up and over to the other side.

Workout with Team SCA's Trainer

5 Toes to Bar

To modify, do hanging knee raises. I would do one sloppy toes to bar each round and then just switch to the knee raises (haha). Workout with Team SCA's Trainer

10 Push Ups push-ups-sca

Up and back: Tire Hops (in and out), Stair Climb (up and down) Workout with Team SCA's Trainer

6 Med Ball Wall Slams (3 each side) @ 30lbs
Workout with Team SCA's Trainer
 wearing Fabletics

 

The Volvo Ocean Race: Newport Pro Am

I’ll leave you with a photo dump from the trip. Best of luck to the badass girls of Team SCA in their final legs of the race!! team-sca-gear team-sca-boat-newport hyatt-regency-goat-island-newport-view

The view from the Hyatt Regency in Newport is really ugly… 

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A little hotel room yoga to start the day

team-sca-pro-am-selfie

My ultimate bro get-up screams “I’ve never sailed before!” haha

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Taking selfies mid race…securing the LVP award. 😉

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Sarah & I post-race

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Blueberry cheesecake post-race. Obsessed!

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Perfect Newport sunset to end the trip–man I love calling New England home!!

You can follow the final legs of the race at TeamSCA.com or on social media @team_sca.signature