25-Minute Dumbbell Leg Workout | Slow Burn Supersets

You don't need heavier dumbbells to feel this leg day because there's constant tension on your legs. It's 25 minutes, all lower body, and our first ever slow burn supersets. You give me 30 seconds of strength right into 30 seconds of pulsing. You're gonna feel the fire, so hit subscribe, grab your weights, and let's jump in. All right team, welcome to our first ever slow burn supersets. I'm Lindsey Bomgren of Nourish Move Love, and I'm joined today by the amazing Caroline.

Hello.

She'll be offering modifications throughout today's workout, and like I said, first ever slow burn supersets, All focused on the legs. It's gonna be quick and it's gonna be dirty. All you're gonna need are dumbbells. I have anywhere from 20 to 25 pounds on set with me today. Challenge yourself to go heavy. I got 4 supersets for you. We're gonna do squats, lunges, deadlifts, and move laterally. There are 2 moves per superset. That's what a superset is. We're hitting 2 exercises back to back. And it truly is back to back because it's 30 seconds of strength right into 30 seconds of pulsing. No break in between, but then you get a 30-second rest on the other side. You're gonna repeat every superset for 3 sets for max muscle building. And you guys voted and the, the results came in and you wanted pulsing. So that's what we're gonna do. You're gonna do strength into pulsing fire. You will have the option on the 3rd set to add power with me or keep it low impact with pulsing with Caroline. So grab your weights, let's jump in. It's gonna be a slow burn, fiery leg day, but it's gonna be quick and dirty. So let's get started. Give me a big inhale, reach up nice and tall. Exhale, hands come behind the head. You're gonna give me a good morning, but you're gonna reach across your body to the opposite Opposite toe if it feels good for you. So soft bend in your knees, hinge at the hips, left hand reaches for right toe, stand up. Do it, same thing other side, right hand, left toe. Nice. So as you break at the hips, you're reaching across your body, feeling a nice stretch through the back of the legs or the hamstrings. Push those hips back. Nice. You're gonna see both a hinge and a squat and a lunge and a lateral move. We are gonna train in every plane of motion on this leg day. Nice work. Soft bend in those knees, push those hips back. 2 more, 2 more, 1 more each way. Hinge and stand. Last one. 2 more. Hinge and stand. Now let's warm up those calves and ankles. If you want to add some power, roll to the outer edge of your foot. Now give me a calf raise, then give me a tib raise. Toes up. So outer edge, heels up. Now toes up. Warming up from the ground up. Outer edge, heels up, toes up. One more just like that. Outer edge, heels up, and toes up. Now just drop into a squat. Just sit those hips back and stand. Dropping into a squat here. Nice work. Like I said, we're going to go strength right into a pulsing hold. We're going to practice that in the warm-up. Give me 3 more squats. 3, you're going to hold at the bottom in 2 and 1. Hold here, tiny pulses in that squat. Hold it here. Now add a step wide, narrow, wide, narrow, wide, narrow. You're stepping side, center, side, center. You're staying low the entire time for 4, Nice. 3. Yes. 2 and 1. Stand it up. Shake out those legs. You can already feel the fire. Yeah. Left foot forward, right leg back. You're going to give me a split lunge. Just drop that right knee to the ground. Stand tall. Nice. Yep. You're going to have weights here. Try and load those strength moves with weights. You could always use just your body weight. If you can hold onto the weights during the pulse, that is amazing. I'm going to drop my weights for the pulse. You're going to be there in 3, 2, 1, drop and pulse in this lunge. Start to feel the fire building in your legs for 4, 3, 2, 1. Preview of what's coming, little knee hug here. Shake out that fire. It's going to get spicy, but you guys asked. We have some strength and power supersets for lower body on our channel. Nice. Switch it out. Let's go other side. Here we go. Right foot forward, left leg back. Foot lunge. So where you did a strength exercise into a power exercise. And I asked our Animal app community, I said, do you guys want to do strength and power, or do you want to do strength and pulsing? And they surprisingly chose strength and pulsing.

I was shocked.

So this is on you guys. 3, 2, drop and hold. Tiny pulses here.

But I feel like our superset and our slow burn legs are popular formats, and this is like combining it.

It is. It is combining it. Stand up. Stand up nice and tall. Shake it out. OK, lateral squat. This is totally combining. Both those lateral squat. Let's stretch out those inner thighs. Hit side to side. Right, center, left, center. We are going to train in all planes today. So like I said, you're going to see the squat pattern, the lunge pattern, the hinge pattern, the deadlift, and a lateral squat, what you're seeing here. Sitting back into that hip, really combining the best of both worlds. You're going to get strength pulsing, and you're going to have the option on the third set to take it up to power with me. Nice work. One more each side. Down, up. Down, up. Down. Give me a wide leg forward fold. So hands hit the mat, toes face me. Feel that nice release in your back. Nice. Plant your hands on that mat, step back to a high plank position, shoulders over wrists. You can always drop to your knees. Just gonna open up the hips here. So right hand outside right foot, big easy twist. Big inhale. On that exhale, can you thread the needle? Right hand under left wrist. Do it again. Open up nice and wide. Set it down and switch. Left hand outside left foot. Nice reach. I said that wrong. Left hand outside left foot. That doesn't make any sense. You guys knew what I meant. Big open reach. Set it down. Here we go. Do it again on the right. Do it again on the right. Here we go. Big inhale, reach. Exhale, thread. Inhale, reach. Exhale, plant. Switch left foot. Here we go. Inhale, reach. Exhale, thread. Inhale, reach. Exhale, plant. Nice. Drop down to tabletop, all fours. Little cat-cow. Drop the belly, lift the chin. You can And wag your tail. Reverse it, tuck the chin, roll the spine. And we're gonna do 3 sets. Have we ever done a superset with 3 sets?

No, this is a lot of new moves.

A lot of newness for you guys. Here we go, nice work. Option, stay here, nice neutral spine. I love a good frog rock, so I'm gonna widen that base of my knees, open it up, open my hips. Little rock back, little rock forward. Love doing a frog rock on leg day, allows me to get a little bit greater range of motion, opens those hips. Our hips hold a lot of tension. You can hold a lot of emotions too. That's why they say walking is so good for you, that like bilateral movement of your hips can like shake out those hips. That's why we walk every day, right? We should have to get our strength in right here and 10,000 steps. That's what we're going for. Nice work. Okay, draw those knees in, get yourself up to standing. Couple of lateral pushes just to get us adding some power. Push side to side. This is it for 8, 7, 6, jumping into your workout, 4, 3, 2, 1. Quick sip of water if you need it. Grab it. Grab your weights. Circuit 1, we go squats. Squats into a wide narrow squat pulse. Okay, so you can do 1 weight at your side or 2 at your sides, 1 at your chest. 30 seconds of squats right here. 30 seconds of squats. Then I'm going to drop those weights in front of me and go right into 30 seconds of wide, narrow, wide, narrow, staying low the entire time like we did in the warmup. So it's 30 seconds of squats into 30 seconds of wide narrow pulsing. Rest for 30. You got it?

Let's do it.

You know what's coming? Grab your heavy weights. I'm going to give you an option to pick it up a notch on the 3rd set. I'll talk about it once we get there. But for now, that timer starts with 30 seconds of squats in 3, 2, let's go. Dirty 30s, we call this workout. So dirty 30s, 30 seconds of strength. You can keep a weight or you can drop and go body weight for the pulsing. That's what we're gonna do. I'm inhaling down, exhale as I push that floor away. Shoulders are stacked on top of hips, chest is lifted. Woo! Just squatting it out here. Yes, team! All right, 10 more seconds in the squat. You drop those weights, hold low, and go right into that side to side wide narrow squat in 3, 2, 1. 3, 2, 1. 1, set it down and load. Here we go. Right, center, left, center. 30 seconds of pulsing right here. How low can you sit in those legs as you pulse? Never standing all the way up. I want constant tension. You're gonna feel this in your quads and glutes, top of the thighs, quads. Gonna start to get spicy, especially by the 3rd set. Yes. Here we go. Side, center, side. Good news, you get to stand up. Not yet, not now. In 5, 4, stay low. Final 2, 1, done. Whoo! Now shake. Now you rest for 30 and you do this. Shake your legs out. 2 more times, just like that. Whoo! 30-second rest is gonna feel really good here on this side. Get ready to load again. Okay, we're gonna do that exact same thing. On the 3rd set, I'm gonna give you the option to add power just for the pulsing part if you want. Grab your weights. You're back on squats. Back on squats. Here we go in 3, 2, let's go. Longer work time, 1 minute of work, okay? Longer rest time. Longer work time, 1 minute of consecutive work right into a 30-second rest because a minute is a long time to work. We need a longer recovery time so we can attack this again. If you don't have access to heavier weights, this is a great workout to Try. Okay, the pulsing or the constant tension is gonna make it hard. Nice. We're dropping those weights in 5, 4, 3, 2, 1. Drop and get low. Here we go. Right, center, left, center. Hello, can you stay in the legs the entire 30 seconds? Sit that butt back between your heels. Stay low and move. Side, center. Side, center. Everyone who's done my barre workouts is gonna love this one. Quads on fire, top of the thighs. Come on, 10 more seconds. Hang out in this fire. Yes, you can. You get to stand up and shake it out. Not yet, not now. 4, 3, 2, 1. Shake it out.

3 sets is gonna be brutal.

3 sets is gonna be brutal. Wait till we get to lunges. Okay, same thing. Squats. Caroline's gonna stay pulsing. Third set. If you want to pick it up a notch, you're gonna be wide, narrow, wide, narrow, wide, narrow. So you're never standing up, you're just jacking. You can add some power back on. Here we go, grab those weights. 30 seconds of squats in 3, 2, let's go! Third set.

Best set.

Best set and last set. Come on. Slow burn. Now you know why I called it slow burn.

Yep.

Slow burn supersets.

You can thank the app members for this one.

You can thank the app members. I literally was like, just like, I'm gonna throw a poll and see what these guys say. They voted for it. They said pulsing. I know I don't want to do it mentally, but physically I know it's what burns and it's what works. 3, 2, drop those weights. Pulser power wide. Narrow, wide, narrow. Yes, sit in the fire. 30 seconds, we close out squats and move on. Lunges are next, get excited. Holy stinking bananas, feeling those legs in circuit 1. You know it's gonna be brutal. Final 10, 9, 8, you've got this, 7, stay with it. Let's go team, get low. 4, 3, 2, 1. Legs on fire. Rest for 30, and you're getting it right into your next set. Lunges, split lunge, right leg forward, left leg back. Okay, lunge pulse. Drop your weights, hold the split lunge and pulse. Woo! Fire, spicy leg day. Here we go, you got 10 seconds to breathe. Grab the weights you want for lunges. Right foot forward, left foot back. 3, 2, let's go. Feet aren't moving. Staying right here like you're on train tracks. Inhale down, exhale push. Inhale down, exhale push. Down, up. Not crashing into the bottom. Gently tapping that back left knee to the ground. Driving up. Nice work. Holy bananas. Legs on fire. 10 seconds. You're going to drop these weights, hold in that lunge and pulse in 3, 2, 1. Set the weights down. Hold that lunge. Tiny pulses down, down an inch, up an inch, down an inch, up an inch.

Just got to smile through the burn.

Okay. If your legs are screaming in the pulses, it's normal because this constant tension means Muscle contraction, muscle contraction, fire, fire. There's nonstop contractions happening. Your body can't clear everything out, right? Holding it, sitting in it for 4, 3, 2, 1. Stand and shake. Good news is you only got to do each leg once. Okay? Great. The 3rd set, you alternate lunges, and then we're gonna add power if you want to. But if you felt like your quads Like our swelling, literally. It's like a car exhaust, right? Like the car's going, the fuel's firing, it can't clear it out fast enough. Your blood does the same thing. Lunges, other side. It's like called BFR, blood flow restriction. Left leg forward, right leg back. Whoo! You're there in 3, 2, 1. All my physical therapists are like, yes, BFR. So Caroline and I both had knee surgeries and we both did BFR, blood flow restriction. Therapy, which is kind of like what pulsing does. It causes a blood flow restriction issue, which makes it feel harder than it is. BFR training does the same thing where I was lifting like 10 pounds with my quad and it felt really hard because there's a blood flow restriction issue, but it's how you train the muscle without just heavier load. 3, 2, drop and hold. Sit in that fire. Tiny pulses down and up. Down and up. Whoo! Come on. You can always just give me an isometric hold. So good for your knees. Yes. Embrace that shake. Embrace that shake. Pulses teach your muscles to keep firing under fatigue. So you're getting the same intensity without heavier load. Same intensity, lighter load. Keep pulsing here for 5, 4, 3, 2, 1. 5, 4, 3, 2, 1. 1. Stand and shake. Holy bananas. We're gonna say holy bananas after every set.

We should have worn red.

Should have worn red. We're wearing yellow.

We're wearing our bananas.

Holy bananas. Okay, 3rd set. This time you're gonna alternate your step back lunge. Alternate legs. Okay, you're gonna have the option with Caroline to pulse, 2, switch, pulse, 2 for the last 30 seconds, or just bite the bullet and do lunge jumps.

You only have to do it one time.

One time. Step back lunges in 3, 2, step back right. Nice. Alternating legs. Step back left should actually feel a little bit easier, but if your legs are anything like mine, you're fatigued. Holy bananas. You got this team. Third set. Come on, let's go. One rep at a time. Power through. Yes, you can. 10 seconds with the weights. Dropping weights. 2 pulses, switch, or lunge jumps. 3, 2, set it down and go. 30 seconds. Switch, switch. I'm gonna give you a longer break after this water break. Gotta earn it. Come on, sit in it. 20 seconds. Yes, you can sit in that fire. Sit in that fire. Whoo. Come on, team. Yes. Push. Final 10. Let's go. Finish strong. Legs on fire. 4, 3, 2, 1.

You did it.

Okay. I promise a longer water break. Grab your water because my legs are on fire right now. They feel it. We just finished lunge jumps. And like I literally just said, lunge jumps, it's contraction. After contraction, right? Those contractions run on electrolytes. Did you know that? That's why I put half a packet of Element electrolytes inside my water bottle before every single workout, because your muscle contractions run on sodium, potassium, magnesium. So whether you are pulsing through leg day, chasing your kids in the yard, pulling weeds, doing yard work, whatever it is, it's those same muscle contractions. Running on electrolytes, sodium, potassium, magnesium. I love how easy Element Electrolytes makes it to get everything I need in one simple on-the-go packet without anything I don't need, like no artificial sweeteners, no sugar. So if you want to try my favorite electrolytes, Element Electrolytes, all you got to do is click the link in the description below and you're going to get a free sample pack with purchase to let you try 4 of the best-selling flavors so you can see what flavor is your favorite. Team lemonade right here.

Citrus salt and the lemonade is a close second.

Citrus salt. I'm glad to hear it. It was Caroline's birthday and I just put citrus salt in her bag. I was guessing.

Yay!

I just put citrus salt in her birthday bag. Woo!

Grateful for that.

Grateful for that. You want to try our electrolytes? Click the link in the below and you're going to get a free sample pack with purchase. Woo! Call that like a good luck day.

Yes. Got to get it to get through these leg days.

All right, you got 2 circuits left. Good news is Deadlifts. Deadlifts give your quads a break. Yes. My quads are on fire right now.

My face hurts.

We're going to hit back of the legs. So you have a standard deadlift, 2 feet on the ground, hinge, hinge, hinge, and stand up. I'm going to be using 2 heavy weights. Then you're going to drop 1 weight, go to a staggered stance. I'm going to try and reach and set. So no pulsing on this one. We're going to go for range of motion and rotation to challenge you. All right. We've been doing squats and lunges. We're going to add rotation. So it's a staggered deadlift with rotation. I'm going to try and set the deadlift or the dumbbell down and pick it up to see if I can really challenge my range of motion. Are you ready, Caroline?

Yeah.

Deadlift for 30 seconds. Crush some oranges in your armpits. You're there in 3, 2, let's go. Hinge, hinge, hinge. Press that floor away to stand tall. Soft bend in those knees. Push the floor away. It's going to stand you tall. Shoulders come parallel to the ground. Stand up. Soft bend in those knees. 30 seconds of deadlift. You can drop down to one weight with me, or you can keep 2 weights. Again, we're gonna add rotation. I would lighten the load on rotation, especially if you're not used to doing a deadlift with rotation, right? We wanna protect our low backs. Working on hips right here when we add rotation. All right, in 3, 2, 1. I'm gonna drop one weight. I'm gonna kickstand, right foot forward. I'm gonna reach outside my right foot. I'm gonna set it down, stand up with no weight. Now I'm gonna go back and reach for that weight. Bring it across my midline, stand up. Strength is not always just adding heavier weights. Overload is not always just adding heavier weights. It is training functionally, in my opinion, athletically, and mimicking what we do in real life. Pivots, twists, rotation, set down, pick up, training your hips and your spine for what you do. For 3, 2, set it down and rest. All right, a little less heart pumping in this one. Great. Good for us. Good midweek. We're going to pick it up a notch in circuit 4 as well. OK, same thing, other side. Double leg deadlift right here. Stagger, reach around. We are going to both add power for the 3rd set of this one. So you can get excited for that. Snatches, currently voted the favorite move of NML, basically. Yeah, for sure. So we built them into this workout for you.

So many favorites.

3, 2, 1. Deadlift. Here we go. Hinge, hinge, hinge. Chance to grab 2 weights and go heavy again here. Really focus on the muscles you're working. Backside of the body where your hamstring meets your glute, pressing into the floor, standing up. No overextension at the top. I don't want to see this in a deadlift, okay? Just standing straight up. Nice work. Don't round your spine at the bottom. A lot of people lose the deadlift at the bottom. Do not drop out of it at the bottom. Soft bend in those knees. Setting one weight down in 3, 2, and 1. Kickstand, other side. Now I'm going to reach outside my left foot, set it down, and stand up. Caroline's not setting it down. If hitting the floor is too far, you could add a yoga block or a thick book here. You don't have to reach all the way to the ground. Training hips here, your hips moving. In this hinge pattern. Hips and glutes moving in this hinge pattern. Nice work. Don't let that knee collapse in either. Nice. You're here for 3, 2, set it down. Awesome job. Third set.

That's it.

You're gonna do deadlifts just like you did. You're gonna drop down to one weight just like we have been. That weight's gonna go between your feet. Full snatch with me. 30 seconds of snatch, rack, load, switch at the bottom. Caroline's gonna give you a clean to the shoulder. That is your power move. Instead of the rotation, we all go power deadlift into snatches or cleans. Let's go, finish it in 3, 2, let's go, finish superset 3 strong right here. Deadlifts, and then superset 4, we're gonna train laterally. Gonna finish this thing training laterally. You got it, team. Soft bend in those knees, hinge, press that ground away to stand you tall. 3, 2, 1. Nice work. Nice work. Come on. Inhale down. Exhale, push the floor away. Stand tall. Deadlifts are your chance to train a little bit heavier, right? Yes. All right. You ready to transition in 5? Dumbbell between your feet, adding power in 3, 2. Let's go. Snatches, right hand. Snatch or clean. Rack, load, switch at the bottom. Snatch or clean. Load and switch. Hup. Adding power, taking that same deadlift pattern you just did and adding power. Drive your hips forward. The hip drive is what powers that dumbbell overhead. Weight stays tight to my body. Nice work. Heels pop, thumb to armpit, drive overhead. You're there. Finish. 4, 3, 2, rest. 30 seconds to breathe. Back on. Lateral squat. I'm going to go one heavy weight. You can take 2. Feet stay planted here or here. Hit side, center, side, center. Then you're going to drop the weight. You're going to pulse for 5. After you pulse for 5, you switch. Pulse for 5. Constant tension. Lateral squat in 3, 2, 1. 3, 2, 1. Hit right, hit right, up, hit left. Toes are facing me or slightly out. You are sitting back deep into the hip pocket, pressing off that outer edge of the foot to stand you tall. Think about bringing your rib cage to your thigh. That's what sitting into your hip should cause to happen. Rib cage to thigh. Nice work. You got 10 seconds. We're gonna drop the weight. 5 pulses on the right, 5 pulses on the left in 3, 2. Set that weight down. Hit right for 5, 4, 3, 2, 1. Shift the load. Pulse for 5, 4, 3, 2, 1. Shift the load. Pulse 5, 4, 3, 2, 1. Shift and switch. 5, 4. Yes, team. Come on. 10 seconds. Shift. 5, 4, 3, final 5 right here. 5, 4, 3, 2, you're out. Nice work. Love when the timer matches up. Yes. Okay, 2 more rounds just like that. 3rd set, you're gonna have the option to stay pulsing or add lateral bounds. 2 more rounds and you're out of here. 2 more rounds and we're stretching. Lateral squats, lateral pulses. Finish strong, guys. Crushing leg day, crushing leg day. Lateral squats to your right in 3, 2, let's go. Hit right. We had one of our, our users comment. I love this comment from Rachel. She said, tiny but mighty workout. It's like, you see, sometimes you see 25 minutes and you think, is that gonna be enough? I love how I can get such an effective workout in 20 to 25 minutes. Love that comment from Rachel. We had another one come in from Jenny. These 20-minute workouts are awesome. It should be called the Toddler 20. We gotta put that on a shirt because I can do it while my toddler's at my side. Last 3, drop the weight in 2, 1. Hit left this time. 5, 4, 3, 2, 1. Switch right. 5, 4, 3, 2, 1. Switch left. If you love this leg day, guess what? We got an arm superset just like it. Yep. It is strength and pulsing. Imagine doing this on arm day. I'm shaking. Woo! Switch. 5, 4, 3, 2. Final 5 on the right. 5, 4. This is it. 3. You're standing in 2, 1. You're up. You got one more round. Third set.

Okay.

One more round. Caroline's gonna stay pulsing. I'm gonna drop the weight and go lateral bounce. Lateral bounce. Lateral bounce. That's your workout. You're out of here. There's no bonus round. There's nothing extra. Lateral squats, lateral bounds, 25 minutes leg day on fire and done. Done and dusted. Type of workout we love. Sit right in 3, 2, let's go. Hit right and left. You got it. Sit back into that hip. Nice work. Sit back into that hip. Come on. You can do anything. For 30 seconds at a time. Take this 1 minute of working time and break it down 30 seconds at a time. I used to play volleyball and we played to 25 when I was in college. My coach always say, break it down. You gotta win the mini games to 5, win the mini game to 30. You're there in 3, 2, set it down. Hit left pulse. 5.

You're supposed to be lateral bounding.

3. I'm supposed to be lateral bounding. Thanks, Caroline. I'm not

letting her cheat today.

If you're with me, you're bounding. Switch, switch. That's why I need someone on set with me. Woo! Woo! Nice work, team. Finish strong. Add power or pulse, you decide. 10 seconds. 10, 9, 8. Finish strong. 7, 6, 5, 4, 3, 2, 1. Yes, yes. High fives to you at home. First stretch out of the gate, it's got to be a quad stretch. My quads.

That first set.

Those first 2 sets. Standing on your right leg, left heel to glute. Stretch that quad. If you feel this one in your legs tomorrow, one of the best ways to push that buildup, switch it out through your muscles, Is to foam roll. Foam rolling moves fluid. Our muscles are like 80%. I don't know that. Don't, don't. I gotta look up the stats. Don't count me on that water. You gotta push fluid through your muscles. You gotta push fluid through your muscles. Foam rolling is a great way to do that. All right, nice work, you guys. Awesome job. Big inhale, reach up. Exhale, if it's good for you, forward fold. Grab opposite elbows or biceps. Now I want you to release that low back. If you felt any tension today in your low back, Release it now. Release the tongue from the roof of your mouth. Bend your knees, sit into it, and then roll up one vertebrae at a time. Big inhale when you get to the top. One more time, exhale, forward fold. This time, take your hands and walk over outside your right foot. Walk back over outside your left foot. Walk it all the way back center. Bend your knees, roll up one vertebrae at a time. If you need a foam rolling workout, make sure you check out nourishmovelove.com to push Through the quads. Love to see you back on the mat. Superset arm day just like this. If you want to try it, nourishmovelove.com. Have a great day. Awesome job knocking out that leg workout. If you loved it, hit subscribe to my channel. If you love this 3-set formula, you would love this 2-week strength training program you can follow for free. And if you want to know specifically when to train arms, when to train legs, how much rest in between, I've got all of my structured workout plans inside the Nourish Move Love app. Scan this QR code. I would love to train with you inside the NML app. Have a great day.