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Lower Body Challenge - SuperSets

This lower body workout will really challenge your hips, glutes and thighs.  The workout involves performing supersets, which means doing two exercises for the same muscle group, one after the other.  In this superset, you'll focus on doing a bilateral move (i.e. with both arms or legs) followed immediately by a unilateral move (i.e., with one arm or leg).  By combining the two, you'll challenge your muscles in new ways.

• Warm up for 5-10 minutes with light cardio or lighter-weight versions of the exercises below
• Perform the exercises in each block one after the other with a short rest for a total of 1-3 sets of 8-16 reps  
• Between each block of exercises, rest for 30-60 seconds 
• See your doctor before starting any exercise program if you have specific injuries, illnesses or conditions
• To view detailed instructions and tips click on pictures/hyperlinks below

Squats   One-Legged Squats Perform each exercise one after the other for 1-3 sets of 8-16 reps, then move to the next block of exercises.

Deadlifts One-Legged Deadlifts Perform each exercise one after the other for 1-3 sets of 8-16 reps, then move to the next block of exercises.

Static Lunge Reverse Lunge on Plates/Glider Perform each exercise one after the other for 1-3 sets of 8-16 reps, then move to the next block of exercises.

Hamstring Roll Unilateral Hamstring Roll  Perform each exercise one after the other for 1-3 sets of 8-16 reps, then move to the next block of exercises.

Leg Lifts on BOSU - Lift both legs up and down Leg Lifts  Perform each exercise one after the other for 1-3 sets of 8-16 reps, then move to the next block of exercises.

Plie Squat Sliding Side Lunges  Perform each exercise one after the other for 1-3 sets of 8-16 reps, then move to the next block of exercises.

Leg Press on Ball One-Legged Press on the Ball  Perform each exercise one after the other for 1-3 sets of 8-16 reps, then move to the next block of exercises.