January 08, 2020 3 min read
It's the new year, so time to kick it into gear! You can do this at home or at the gym because in 2020, there are no excuses. This lower body HIIT workout designed by Brand Ambassador Karrah Peden Trammell is made up of four supersets that are sure to work those legs! Grab your SHEFIT and weights, and let's get moving!
Karrah is wearing The Ultimate in Black, $65.
SUPERSET 1: 4 ROUNDS
10 Sumo Squat Jumps
Stand with your feet shoulder width apart and slightly turned out, arms grasping dumbbell with each hand hanging straight down in front of you. Bend your knees and plié, then jump up explosively. Keep your core engaged. Land with control, lowering your body back into the squat position to complete one rep. Repeat for desired reps.
10 RDL Pulses
Stand with your feet hip-width apart, and hold a dumbbell at thigh level with both hands. Keeping your back straight, bend at your waist and sit your hips back to lower the bar. With the dumbbell close to your shins, continue to lower as far as flexibility allows. Forcefully contract your glutes to extend your hips and stand up to starting position. Repeat for desired reps.
SUPERSET 2: 4 ROUNDS
10 Jump Lunges
Start standing with feet shoulder-width apart. Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degrees. Jump up and switch your legs in midair so that you land in a lunge with your right leg in front. Continue jumping back and forth, pausing as little as possible. Be sure to keep your chest up at all times and land with your entire front foot on the floor. Repeat for desired reps.
Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your right leg and reach the foot toward the ceiling. Slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then lower the leg to tap the floor about a foot to the left of your kneeling foot. Return to starting position to complete the rep. Repeat on opposite side for desired reps.
SUPERSET 3: 4 ROUNDS
10 In & Out Squats
Stand with your feet together, placing your hands in front of you on your thighs. Bend your legs, jump up, and separate your feet in mid air. Land with feet wider than shoulder-width apart, lowering into a squat. Jump up out of the squat and land back in the starting position, bringing your feet together. Repeat for desired reps.
10 Single Leg RDLs
Begin balancing on one leg while holding two dumbbells in front of the body with an overhand grip and arms fully extended. Slightly bend one leg and raise it behind you as you hinge at the hips. Lower your torso toward the ground and letting arms hang in front of you. Pause, and then reverse the movement, squeezing your glutes at the top. Repeat on opposite side for desired reps.
SUPERSET 4: 4 ROUNDS
10 Skaters to Curtsy Squat
Start standing with your legs hip-width apart. Bend one leg behind the supporting leg at a slight angle, while maintaining weight and balance on the supporting leg. As you exhale, simultaneously swing your arms out and leap over to the opposite side. Shift your weight and lunge with the opposite leg behind you, hovering your knee a couple of inches off the floor. Repeat this side-to-side motion, transferring your weight each time. Continue to alternate the arms and legs as you shift side to side in the skating motion. Repeat for desired reps.
10 Front Elevated Lunges
Standing in a split stance, hold dumbbells at your sides, with your front foot a few feet directly in front of you on an elevated surface. Lunge forward and lower hips until front thigh is parallel to floor. Make sure heel doesn't come off the weight plate. Don't let front knee slide past toes. Return back to starting position by pushing off the front leg. Repeat on opposite side for desired reps.