In this superset thigh tone workout you move quickly through each move in the set so you can tone your thighs while watching the kids play.
I know you have seen them.
All those memes that go around about how sore you are after leg day. The ones about not being able to sit on the toilet or climb the stairs. The photoshopped images of muscular men with skinny legs.
Sure there is some truth to these memes about how leg day can leave you feeling rather sore, but do not let them intimidate you.
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You do not have to feel sore after a workout to have it be a quality leg day workouts. Leg day workouts help you:
- Train your body’s largest muscle group
- Helps build your stability and mobility, which in turn reduces your risk of injury.
- Develops your functional strength
- Feel stronger in your body mentally and physically
- Burn more calories throughout the day to aid in weight loss
While a leg day workout has more benefits than just leaving you sore, this workout might have you paying more attention to your muscles as you walk up the stairs.
Superset Thigh Tone Workout
Watch the exercises in this workout here.
Complete the given rounds and reps in each set before moving to the next set. Rest as little as possible between rounds. Repeat the whole workout twice through.
Set 1
Complete three rounds
5 Front lunge with back fly on right leg
5 Squats
5 Front lunge with back fly in left leg
5 Squats
Set 2
Complete three rounds.
5 Side lunges to overhead press on left leg
5 Dumbbell swings
5 Side lunges to overhead press on right leg
5 Dumbbell swings
Set 3
Complete 3 rounds.
5 Front lunge with hammer curl press
5 Plié squat with calf raise and press
5 Front lunge with hammer curl press
5 Plié squat with calf raise and press
Equipment you need
You can work your thighs well with just a set of dumbbells. I love the Bowflex Adjustable Dumbbells and have used them for years as my only piece of at home workout equipment.
Read my full review of these adjustable dumbbells and get the 5 best workouts to do with them here.
What is a superset?
A superset is when you give your body no rest between exercises. Instead of resting from one exercise to the next, you move quickly between them. This helps you build stamina and cardiovascular conditioning.
Supersets are also a great way to save some time during your workout as you are not taking rest breaks as often.
How heavy should my weights be?
The heaviness of your weights really depends on your goals. For most of us seeking muscle tone and weight loss (not max weight like Olympic lifters and body builders), opt for weights that force you to concentrate on your form without compromising it.
If your weights are too light, you are generally able to do more repetitions, faster, with little thought to form cues. Heavier weights demand more focus on your body mechanics, a slower lift pacing, and less reps.
As a reference, my bicep curls are currently at 15 pounds for 3 sets of 8 repetitions. Any more than that and my form suffers, so I have to move my weights down to 12.5 pounds.
How can I tone muscles more quickly?
If you are already doing consistent workouts (at least 3-4 times a week), then you can focus on more muscle tone. If you have not built up to a consistent 3-4 times a week of workouts, start there.
- Lift heavier weights with fewer reps (think under 12 reps)
- Mix up your surfaces. Instead of sitting to do a bicep curl, stand or stand on one foot. Instead of using two arms, use just one.
- Dial in your nutrition. For those muscles to show up, you may need to drop some fat. Lots of fruits, vegetables, lean proteins, and water. Less processed foods, alcohol, and added sugars.
Keep in mind that lifting heavier weights is not going to make you bulk up, especially as a female. You have to work extremely hard both in the gym and in the kitchen to make that happen.
Other leg workouts you may enjoy:
Stop choosing between a nutritious dinner and a workout. Instead, pull something pre-made and healthier out of the freezer! These four freezer friendly meals will get you breakfast, lunch, dinner, and a snack ready to go when you are.
Grab your four freezer-friendly recipes here.
I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
