25-Minute SUPERSET Leg Workout with Dumbbells (Leg Burnout)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your 20 minute superset leg workout. It's only 20 minutes and it's all about the legs. And I have the awesome Rachel joining me. Rachel's gonna be offering low impact modifications because today's workout looks like this. You got five circuits all about the legs. We go squats, lunges, deadlifts, lateral movements, and sumo squats. Okay, so you are gonna get it all in. And we're super setting a strength move that you're going to do for 30 seconds of work with a power or plyometric work, that move that you're going to do for 30 seconds of work. So you're doing one minute of consecutive work. 30 seconds strength, 30 seconds power plyometric, and then you get a rest for 30 seconds. Get it, get the, get the level to get the heart rate back down. And then we go back into it and re repeat it. So you only do each set twice. If I'm going to do a 20 minute leg workout, it's going to be this one. Okay. Superset. We just knock it out. You're gonna hit everything. You have your staple movements, your squats, your lunges, your deadlifts. We add in some fun plyometrics, and you get the job done. Yes. Let's go. Rachel and I were both just saying we're so stinking pumped for this workout because this is like the 20 minute leg workout. I always want to do that. We just haven't filmed and now we have it. Okay, so we're gonna do a quick and dirty warmup. You only got about three minutes to warm up. If you need more, go ahead, hit pause. Take more time. You ready to warm up, Rach? Let's go. All right, feet are stacked underneath the hips. I'm gonna reach for the toes. Hip hinge. Then I'm gonna stand tall. Arms go overhead. Calf raise. Hip hinge. Reach for the toes. Stand tall, calf raise. So we're warming up the hamstrings, back of the legs, glutes, low back. Get a nice stretch overhead. A little calf ankle mobility right there with that push off. If you want to leave the ground today, you got to get this calf raise in there. You got to warm it up. Okay. Rachel's going to give you options if you don't want to leave the ground. Two more right here. Hip hinge. Nice. Go up. One more hip hinge and reach tall. Bring those feet together. If you got a baby bump, you can keep up a little bit wider you're gonna hit, pinch hands, go to the ground. Fingertips, you're going to drop and pop the heels. Press the hips high. Same thing. Drop and pop. So we're going to get on that calf. Ankle mobility and a little bit of hamstring stretch, okay? Hip mobility, ankle mobility. Key to getting nice. Good. Squats and lunges right here. Drop and pop. One more. Hips go high. Nice. Go ahead. Plant those hands. Take it nice and wide. You're going to step back to a high plank position. And then you're just going to step your right foot outside your right hand. Give me that easy twist. Dropping this left hip right here to the ground. Opening these hips. Nice. Just sink in nice and deep. Maybe you take that elbow. Can you tap your ankle? Can you tap your shoe? Open it back up. Plant the hand. Step it out. Other side. Left foot outside left hand. Easy twist. Maybe you take that elbow, drop it towards the calf, the shin, the ankle, the shoe, whatever you can reach. Nice. Open it back up. It felt so good. We're going to do one more each side. Right here. Nice. Open it up right there. Awesome job. Drop it nice and low. That feels good, right? One more other way. Left foot outside left hand. Big easy twist. Nice. Drop it down. And now you're going to drop down to a quadruped position. But you're going to widen those knees. Drop down to your forearms. Okay? Big toes to touch. You're just gonna rock. Frog walks right here. So sit the hips back. Come forward. We're opening up those hips. Opening up those inner thighs. Nice. Right there. Some frog walks. Gonna get frog rocks. How is that so hard to say? Frog rocks. Nice. Just opening up those hips so we can get good and low in those squats. We're gonna start off with squats. Nice. Two more rocks right here. Nice. You got it. One more rock right here. Sit back. Come up to a standing position. We're gonna move laterally. You're gonna give me a lateral lunge just to your right. Three jumping jacks. It looks like this. Lateral lunge right together. Jacker. 1, 2, 3. Hit right. Jacket Jack for 1, 2, 3. 3. Hit right. Nice. Jack for 3. 1, 2, 3. Starting to raise that heart rate. Right. Nice. 1, 2, 3. It's a single leg squat. Right here on that right leg. Drive off that outer glute. Nice. You got two more. Hit right. Jack for three. Two. Last one. Last one. Right here. Tap it. Jack for three. Two butt kicks. Butt kicks. Open up those quads. Heels to the glutes. Just run it out right Here. Open up the top of the thighs. Run it out, run it out. Go. 8, 7, 6. Lateral lunge. Other side. In 4, 3, 2. Let's go. Hit left, hit left, jack for three. 3, 2, 1. Finish that warm up. Hit left, jack for 1, 2, 3. Hit left, jack for 1st, 2, 3. Nice work, nice work. You got it. Jack for 1, 2, 3. Two more, two more. Come on. Right here. Finish. One, two, three. Last one. Hit it. And jack for one, two, three. Woo. Quick and dirty warmup. You ready? Rach? We are jumping in. I'm already breathless. First circuit is squats. You're gonna give me a goblet squat. Try and go heavy if you can. One dumbbell right here. Points of contact are my collarbone and my sternum. Elbows are nice and tight. They're gonna fall inside my knees. Okay? Just a goblet squat. Down, up. Gonna do that for 30 seconds. Then you're gonna go right into a goblet squat. Jack down. Nice. Wide, narrow. You can hold that dumbbell. I'm gonna try and hold it. Or you can drop it. Rachel's got your low impact option with a tap. 30 seconds, goblet squats. 30 seconds, goblet squat, Jack. 30 second rest. You in? Let's go. You know what's coming. Let's knock it out. Goblet squats. Shoulders down and back. Get that dumbbell tight. Elbows tight. Three, two, two. Let's go. Just goblet squat, right here. Go. Nice and heavy. You got one dumbbell. If you don't have a heavy dumbbell, go ahead. Front rack, two dumbbells and use that same thing. I want those elbows to fall inside the knee. I control the weight, don't let the weight control me. Those elbows flare out instantly. You start to cave in. Forward, right, chest up. Eyes up. Right here. Drive through the heels. Okay, ten seconds here, guys. And we go right into that goblet squat jack. No rest, quick transition. Okay? Goblet squat, jack in five, four, three, two and one. Here we go. Wide at the bottom, narrow at the top. Wide, narrow. Your pace, your tempo, your jacket. Rachel's tapping. Your option is drop your dumbbell. Come on. 30 seconds. You're working for that 30 second break. Yes. You can choose a pace you can stick with for 30 seconds. Feel those legs. Really pull those inner thighs together. Come on, come on. Give me that full squat at the bottom each time. 10 seconds here. Working for that break. You got it. Come on. It comes in 5, 4, 3, 2 and 1. Rest, recover. You can set that dumbbell down. You got 30 seconds. Shake it out, shake it out. Repeat it. Goblet squats. Goblet squat jack. One minute of consecutive work. Supersetting the same muscle group from strength to plyometric. I love this format. We haven't done this in a while, right? Feels new. Feels fun. It goes so fast. So fast. 10 seconds. You're back on. Get that dumbbell up. Collarbone and sternum. Elbows tight. We go in five. Here we go. Goblet squats. Three, two. Let's roll. Down, up. Here we go. Come on. 30 second squats. 30 second squat jack. Your option is always to ditch the dumbbell for the power plyometric move, right? You're only doing it twice. This is it. It's quick and dirty. Knock it out. We call it the dirty 30. 30 second strength. 30 second plyo. And then 30 seconds of rest. Come on. 10 seconds. Here we transition. Squat jacket. You decide. Dumbbell or no dumbbell. Go there. In five, four, three, two and one. Here we go. Wide at the bottom, narrow at the top. Come on, right into it. Right into it. No rest. It's that quick transition that makes it hard. Ultimately, you're squatting for one minute of work. Yes, you can start to feel those legs. There they are today. There they are. Come on. It's 20 minutes. Make it count. Yes, you can. 10 seconds here. Strong lower body. Come on. Pull those heels together each time. 5, 4, 3, 2 and 1. Dumbbells down. Walk it off. Breathe it out. 30 seconds, rest. We're moving. Circuit two. His lunges. You're gonna give me split lunge, holding one dumbbell in each hand. Right leg forward, left leg back. I'm on train tracks. Drop that back knee. Stand tall. Drop that back knee. Stand tall. Right there. Split lunge. 30 seconds. Yes. And then you're gonna go right into. I gotta show you your power move. Rachel's got low impact. Lunge, drive, lunge, drop, drop together. Set it up. We go split lunge in three, two. Let's roll. Down, up. Dropping that back knee to the ground. Drive through the front heel. Nice. Nice. Don't let that front knee cave in. That front knee still should track over the outer three toes. You got it. Drive through that front heel. Take it at your pace, your tempo. It's your 30 seconds of lunges. You want to go heavy and slow. Go heavy and slow. You want to speed it up. You speed it up. Drop the dumbbells. Power lunge in five, four, three, two. Drop the dumbbells. Ditch them. Rachel's got low impact. I go drop together. Drop together. Right leg is always forward. Left leg back. Drop, drop. 30 seconds. Find that tempo. Find that pace you can stick with. Come on, push it. Superset. Strength, power, Strength, power. Let's go. High intensity strength training right here. Whoo. Finish it. Come on. You got five, four, three, two, one. Whoo. Holy bananas. 30 seconds to recover. Let the heart rate come down. Really grateful for that 32nd break. Same thing. Split lunge. Other side. Left leg forward, right leg back, foot lunge. Nice work, Rach. Bingo, Lyns. Then we go right into that power move. Right into that power move. Okay, you decide how hard you're gonna make it. How heavy are those dumbbells? What's that power move look like for you? Shoulders down and back step that. Left leg or right leg back, left leg forward. 3, 2, left lunge. Down, up, down, up again. Driving through that front heel. Inhale, down, exhale, drive. Making a fist with that front butt cheek. You got it. Shoulders stay stacked over hips. Come on. 30 seconds of lunges. 30 seconds power. Lunge, knee drive or lunge drop. You decide. Either way we go. Power in five, four, three, two, one. Drop those weights. Let's go. Power drop, pop, drop, pop. Just the right leg back, left leg forward. Come on. 30 seconds. Yes, you can. Last time you do it today. Right here. Finish off lunges. Come on. Yes. Keep moving. What would it look like If I said 10 seconds? Yes. Yes, you can. I know you can. Push. Right here. 5, 4, 3, 2, 1. Every time, something about lunge drops, split jumps. Deadlifts. Guys, deadlifts go heavy right here. Kick your booty. Kick your booty where your feet fall. Two heavy dumbbells. Hip hinge. Stretch at the bottom, drive through the heel. Stand tall. One deadlift. Right into. I'm gonna go heavy. Single arm snatch. I'm gonna snatch just on the right arm first. Hip hinge. Explode that dumbbell overhead. Big explosive movement. Deadlifts in 3, 2. Let's roll. Initiate with the hip hinge. You got it right here. Crush those oranges in your armpits. Push those hips back towards that wall behind you. Drive through the heels to stand tall. Keep those dumbbells tight to the body. Just standing straight up by driving through my heels. Catch your breath right here. You got 10 seconds of deadlifts, then you go one dumbbell snatch. Hip hinge drive, overhead, fluid movement. Dumbbell just in the right hand. In three, two. Give me one more deadlift. Nice work. Set them down. Right arm only. Snatch. Let's go right into it. Take it down. Nice load. At the shoulder, take it down. Safely up. Load at the shoulder, take it down. Stop bending the knees, hips, back drive overhead. Heels pop off the ground. Power comes from the legs, the hips, the glutes, the hammies. That's how that dumbbell gets over her head. Yes. Let's go. Right here. Come on. Five, four, three, two and one. Whoo. Same thing. Deadlift and then snatch on the left, snatch on the left. Go heavy on these deadlifts, guys. Go heavy. Grab some water if you need it. 30 seconds. Recover and deadlift again. Initiate with the hip hinge. Hips go back. Soft bend in the knees. Dumbbells tight to the body. 10 seconds. I like the rest. I like the 30 second rest. Big Mama needs it. Here we go. Grab your weights. Deadlift in three, two. Let's go. Hip hinge down, stand tall, drive through the heels. You got it. Really think about squeezing through those armpits to activate the lats. Keep those shoulders pulled down towards the hips. Nice work. Awesome job. Right here. You got to go heavy, go heavy. It's a big move. Right here. Pick up those heavy weights. Weights. Come on. 10 seconds. We go right into single arm snatches. Just left hand, left hand only. You got it. Five seconds. Right here. Four, three, two. Give me one more deadlift. Snatching just on the left. Snatching just on the left. Dumbbell between the feet. Up, load it to the shoulder. Take it down. Nice. Right here, top bend the knees. Hip hinge. Tap that dumbbell to the ground if you can. You can always just load it for the bending. The knees range of motion is up to you. Come on. Up heels, pop off that ground. Big powerful movement. It's like you're zipping all the way up. Zip that dumbbell up. Big powerful movement. Lock it out at the top. Bicep by the ear. Come on. Yes. You got five, four, three, two. One more. Because you can. Nice work, team. Deadlift. Third. God. Moving on. Lateral squats. You got one heavy dumbbell for me. Okay, you're going to hold it at the chest, goblet style. You got lighter dumbbells. Take two between your feet. Take a nice wide stance. Toes are still facing me slightly out. You'll load it right here. Points of contact are sternum and collarbone. And I'm going to go just to the right, back to center. Single leg squat to the right, back to center into a single leg skater. We'll show you the skater. Go. 3, 2. Let's go. Single leg squat to the right. Lateral squat. Just to the right. Lateral squat. The difference between A lateral squat and a lateral lunge. We're not stepping to the side. Feet are planted. They're staying right here. Think of it as a single leg squat for your right leg. Nice work. Slightly hinge forward at the hips. Drive through that outer glute. You're hitting outer glute, inner thigh. Adductor. Adductor complex right here. Come on. You're dropping that dumbbell. Going single leg. Skater in 5, 4, 3, 2 and 1. Drop the dumbbell skate just to the right. Skate leg, crosses behind, tap. Skate. Leg, crosses behind, tap Skate leg, crosses behind, tap. Get low in that skater. Bend that right knee. Come on, get loaded in that glute. Cross behind and tap. Cross behind and tap. You're trying to burn out this outer glute. Make it big. Drive off those glutes. Glutes, come on. 10 seconds. Skater push. Skater push. I feel it. Fatiguing final. 3, 2, 1. Hard to find that balance sometimes. Same thing. Other side, guys. Lateral squat. Left leg only. Single leg. Skater, left leg only. I love this 30 second break. Didn't realize how much I needed after 1 minute of consecutive work. Go heavy, guys. We're almost there. This is circuit four. 10 seconds. Pick that weight up. Nice wide stance. Toes face me or slightly out. Lateral lunge to your left in three, two. Let's go. Left only. Left center, left center. I'm driving off that bent knee right there. Outer glutes, quads, hamstrings, hips. Come on. Training in all planes. Good for the knees, good for the lower body. We did squats, right? We did lunges, we did deadlifts. Now we go side to side. Moving in this frontal plane. Side to side. Come on. Nice. Five seconds here. Single leg. Skater, drop that dumbbell in three, two, one. Drop that weight. Single leg, skater to the left. Here we go. Skate, tap, skate, tap skate. Get low. Drive off that outer glute. Let's go. Skate, tap. Skate, tap. Skate. Tap on that tap. Think ankle by ankle. Skate ankle by ankle. Skate. How low can you get in that skate? Come on. 10 seconds here. Push off this outer glute. It's big, it's strong. Use it right here. 5, 4, 3, 2, 1. Whoo. Four circuits down. Go. 1, 2, go. I told you it's quick and dirty. 20 minutes, you guys. Quick and dirty. 20 minutes. Sumo squats. You're gonna give me sumo deadlift. Clean squat. Rachel's gonna do one dumbbell. I'm gonna do two. Heels in, toes out, hip hinge, tap the weight to the ground, drive through the hips Hips right here. Squat. 1h1 squat, and then we're gonna go jacks. Drop the weight. Wide, narrow, wide, narrow. We go in three, two. Let's go. Hip hinge. Tap the weights, drive them up. Drop the hips. Nice work. Tap them, drive it, drop them, drive it. Outer glutes, inner thighs, hips. Tap it, drive it. Nice. Right here. It's a hip hinge. Nice. It's a squat. Hamstrings, glutes, glutes, quads. Five seconds. Drop those dumbbells. Wide, narrow, jacks. In three, two, one. Drop them. Here we go. Tap the floor. Jacket, make a T with those arms right up to shoulder height. Stay low in those legs. Come on. Hotter. Glutes, inner thighs. Raise that heart rate. 30 seconds. Wide, narrow. Can you get those fingertips to the mat? Yes, you can. Yes, you can. Keep moving. Right here, team. Come on. 10 seconds. 10 seconds. You're working for that 30 second break. It comes in five, four, three, two, one. Whoo. I don't know. 20 minutes. Who said it wasn't going to be tough? Catch your breath. One more time through it and you're out. This is it. This is it, guys. Sumo squat, deadlift, clean squat, squat jacks. And you're done. We're stretching quick and dirty. Grab your water. You got 10 seconds. Find your weight. Right here. Sumo squat stance. Deadlift, clean squat in three. In two. Let's go. Hip, hinge, lean to the shoulders, front squat. Hip hinge, lean to the shoulders, front squat. We hit it all today, Rachel. Really? In 20 minutes, right? Holy bananas. I love this workout. I think it's going to be my new pregnancy leg favorite. Pregnant or not, it is a solid burnout. Come on. 10 seconds here. One more chance to finish those legs. Wide, narrow, squat jacks, make a tee with the arms. You're there in three, two. Drop those weights. Come on, let's go. Wide, narrow, wide, narrow. Come on, finish it. This is it. Last dirty 30 right here. Bring it home. Yes, you can. Let's go, let's go. You got this. One rep at a time. One rep at a time. Come on, come on, let's go. 10, 9. Yes, you can stay in it. Finish final five. 4, 3, 2, out. Hands on knees. 20 minutes, dirty 30. Quick and effective. Whoo. Let's stretch. I'm coming down to the ground. Those frog rocks that we started with sound real good right now. We earned it. On the forearms, big toes to touch if you can. Knees wide, rock forward, rock back. Catch your breath. Just rock forward and back. I'm so stinking Proud of you guys. That was a tough 20 minutes, truly. I mean, if you're gonna do 20 minutes, make most of it. If you're gonna do 20 minutes, superset it and just knock it out, guys. Superset it and knock it out. Two more rocks. Nice. Heart rate still high. Still catching that breath. Come up to that quadrup kneeling position. Bring it all the way up. Let's go. Left knee on the mat, right leg out. Take that right leg, sweep it all the way to the side. One of my favorite stretches, back of the hand, reaches down. Open up the hips, the inner thighs. Lot of inner thigh work today. This half windmill, it's like Warrior 2, but from a kneeling position. Really pushing this elbow into this knee, opening up the hips, inner thighs. Adductor complex. Awesome job. So stinking proud of you guys. Nice work. Back to that quadruped position. Let's do a quick cat cow. Stretch out that low back. Drop the belly, lift the chin, reverse it. Tuck the chin spine up towards the ceiling. Nice work. Walk it back half kneeling. Right knee on the mat, left leg comes out. Take it out to the side. Get as far as you can. Set 45° if you want to. Right here. Back of the hand, slide it down. Tick tock. It should feel real nice. Push that elbow inside, inner thigh into that knee. Open it all up. So stinking proud of you guys. That was. I just. I love this format. I'm so. I love this workout. So fun. And we're bringing you a 20 minute arms and abs version too. Nice work. Take it down to a seating position. Kick those legs out. Take your right ankle, cross it over your left knee. Pull your left heel towards your glute. Find a nice seated figure 4. Shoulders go down and back. Neck relaxes. Think about creating length in your spine. Now think about taking your shin and twisting it out towards me. Twist your shin bone towards me. Oh, that little turn sits you up a little bit taller and gets into that outer glute. Hello, outer glutes. All those lateral pushes right there. Think about sitting up, spreading your sit bones, your butt bones apart and just twisting that shin bone towards me. Hold it here for 3, 2, 1. Kick the legs out long. Flex the toes towards your face. Big inhale. Reach up, exhale. Hinge forward. Feel that hamstring stretch. Flex those toes towards your face. Hold it here for 3, 2, 1. Go ahead. Release. Gentle stretch. Oh, that feels so good for my low back today. Awesome job, you guys. Right here, same thing. Other side. Side. You're going to take the left ankle to the right knee, you're going to pull the right heel towards the glute. Wherever you can get to roll those shoulders down and back. Think about spreading those sit bones apart. And again think about twisting this shin bone towards me. The more you can twist it, the deeper into that outer glute stretch you're going to get. Now think about sitting up tall, relaxing the neck shoulders. Nice. Create length from spine, head to tailbone. Hold it here for three, two, one. Drop it down. Find a nice butterfly stretch. Just go ahead. Put the soles of the feet together. Roll those shoulders down and back slightly. Hinge forward, just opening the inner thighs, the hips. We hit it all today. Squats, lunges, deadlifts, lateral movements and sumo squats and deadlifts. Wow. What a 20 minute workout. If you love this one as much as I did, I'm like my own hype man today. If you love this one as much as I did, drop us a subscribe on our YouTube channel and come back and check out more workouts. You really got to come back and check out the 20 minute arms and abs version of this. That's going to be fun too. It's going to be fun too. Awesome job you guys. We look forward to sweating with you again soon. You can always find more of our workouts and free home workout plans at nourishmovelove. Com. Have a great day.