15 Minute Thigh Tone Supersets Workout

Skip the hours in the gym and opt for this 15 minute thigh tone supersets workout. You can do this workout at home to quickly tone your legs.

I always forget how long it takes to get back to feeling normal after childbirth.

Normal in every sense of the word: physically, mentally, emotionally. It struck me hard with William when he turned about eight months old and I suddenly felt like I was myself again.

With Hazel just about to turn 16 weeks old, I am trying to give myself more grace for still being tired, still feeling physically beat up, and still feeling a little emotionally drained. It takes a full 40 weeks to grow these tiny humans and I have to remember that it can take just as long, if not a bit longer to come out of all it does to a person.

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Since I am back to being a beginner with workouts, compound exercises have felt difficult and awkward. Compound exercises are my favorite way to lift since they save so much time and work more than one muscle group at a time. Plus, I just find them straight up fun.

While I work to feel physically normal again, I have been skipping the compound moves in favor of isolated strength exercises while I concentrated on my pelvic floor, consistent movement, and balance.

Looking for an actual workout plan and not just a single workout? Get a free two week workout plan you can do at home with just a set of dumbbells here.

Now that my bladder prolapse is corrected (thank you pelvic floor strengthening work), I feel like I am in a good rhythm with working out 3-4 days per week, and I am not tripping over my own feet anymore, this 15 Minute Thigh Tone Supersets workout was just right.

I love how fast this workout goes. The exercises stay interesting and it keeps me engaged in the workout rather than spaced out on rep counting.

15 Minute Thigh Tone Supersets

In Set 1, Compound A, complete one front lunge (both sides) and one squat. Repeat this pattern for a total of 5 rounds. In Compound B, complete one back fly and one squat with a tricep pull back. Repeat this pattern for a total of 5 rounds. Do this with both compounds for a total of 3 rounds.

Complete the same pattern for Set 2.

Repeat the whole pattern again.

Set 1

Compound A – Front Lunge (R+L) to Squat
Compound B – Back Fly to Squat Tricep Pull Back

Set 2

Compound A – Side Lunge with Two Pull Backs to Two Single Arm Presses
Compound B – Deadlift to Two Calf Raises

If these directions are a bit confusing, check the video to see the flow of the moves.

Workout Tips and Modifications

Skip anything one-legged

For me, I find that I cannot put any pressure on one leg for the first 8-12 weeks postpartum apart from walking. It makes my hips feel like they are disconnected and cannot support my weight.

If you have that same issue, then instead of a front lunge, do a wide sumo squat. Instead of a side lunge, try a plie squat.

Lighten up (or increase) your weights

I want you to challenge yourself with the amount you are lifting. If you usually use five pound dumbbells, I want you to start this workout with eight pounds. If you have to go back down to fives, no problem, but at least challenge yourself to start with a higher weight.

I absolutely adore the Bowflex Adjustable Dumbbells because they give me a range of weights from 5-55 pounds without having multiple sets lying around taking up space on my floor. Head here to read my full review of these dumbbells and get five workouts that work best with them.

Warm up and cool down

To get the most out of your workout, you want to make sure you warm up for at least 5-10 minutes. This is the same for a cool down as well.

A quick dynamic stretching warm up and 5-10 minutes of light cardio to get your heart rate up and your blood flowing will have a serious impact on the ease and benefits of this workout.

Get a free warm up and cool down guide here.

Need a more comprehensive workout plan? Snag a free two week at home workout plan here. With a focus on your core strength, balance, intervals, and muscle tone, you are no longer just cobbling together workouts you find on Pinterest. Instead, you have a progressive plan you can follow without fear of injury.

Get your free two week at home workout plan here.