40 Min Lower Body Strength Supersets: Day 16 of HR12WEEK 5.0
Heather Robertson- Duration
- 40 min
- Level
- Intermediate
- Body Focus
- Lower Body
- Est. Calories
- ~284 kcal
Five lower body dumbbell supersets with a warm-up and cool-down: 40 seconds on, 20 off, three rounds each.
Day 16 of HR12WEEK 5.0 works the quads, hamstrings, glutes and calves through five supersets of 40 seconds work and 20 seconds rest, three rounds each, from goblet squats and side lunges to glute bridges, deadlifts, calf raises and wall sits. A warm-up opens and a cool-down closes the session, which runs about 41 minutes with the intro.
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Equipment setup
Who Is It For?
People with some strength training experience, a mat and dumbbells who want a challenging, structured leg day at home.
Who Is It Not For?
Not ideal if you are new to lifting or have no dumbbells, as the supersets use loaded squats, lunges and deadlifts.
Key Benefits
Builds strength in the quads, hamstrings, glutes and calves with a clear timed structure and five varied supersets.
Things to Keep in Mind
Choose weights that keep your form tidy through all three rounds, and ease off the squats, lunges and wall sits if your knees or lower back complain.
Frequently Asked Questions
Duration
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Est. Calories
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Recommended Equipment
Dumbbells
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Mat
Used in this session