HerSUPPZ Elspeth Katherine, Featured Favorites, Lower Body, Workouts Leave a Comment

HerSUPPZ.com Featured Workout Presents

Elspeth Dana, NPC National Competitor (Bikini), Fitness Model

This will definitely be YOUR BEST LOWER BODY WORKOUT you will ever do.

Pick one, two, three or do all of these exercises in one epic lower body workout.  Either way you are sure to get lower half that will grab your follower’s attention!



Combine this workout with Elspeth Katherine’s YOUR BEST UPPER BODY WORKOUT or YOUR BEST TANK TOP WORKOUT and you have an excellent all-over workout!




  • 5-10 minutes cardio of choice
  • Bodyweight squats 10-15 reps


Barbell Squats

  • 10 sets 6-10 reps
  • Start light progressively working towards your max weight.
  • Proper form is most important


Heavy Superset

8 sets 8 reps each

  • Stiff leg barbell deadlift
  • BB Hip Thrust


10 Sets of 10

Rest for 10 seconds between each set.
Choose a lighter weight.

  • Leg Extensions
  • Lying Hamstring Curl


Walking Lunges

  • lunge for 5 minutes


3 Sets of Favorites

Rest 45-60 seconds between sets, push yourself and go heavy!

3 sets each:

  • Single leg Straight leg Deadlift 10 reps each leg
  • Seated leg curl 12-15 reps
  • Leg press 10 reps
  • Superset Single leg press 12 reps
  • Bb hip thrust 15 reps
  • Weighted jump squat 15 reps



3 sets each

  • Smith machine deep squats 10 reps
  • Walking lunges 24 reps


3 sets each

  • Adductor machine squats 25 reps
  • Sumo squats 15-20 reps


Glute Circuit

15 reps each exercise, complete all exercises on one leg before moving to the opposite leg, minimal rest between sides

  • Leg extension
  • Donkey Kick
  • Fire Hydrant
  • Side Kick


Have fun! Make sure to listen to your body and take a rest day after these! You will need it!!

Be sure to include your post recovery. You are going to need that too.




Elspeth Katherine Dana is a fitness professional who passionately believes that a healthy body is built on self love and living a balanced life.

Her mission is to spread this message as a trainer and group fitness instructor.

From her own personal experiences she realized that through the accomplishment of achieving strength and aesthetic goals, there was a deeper realization of how much fitness positively affected her life.

Through challenging workouts, healthy recipes, and a positive outlook she hopes to be apart of your fitness journey!


Click here for more great recipes and articles and workouts from Elspeth Katherine Dana!

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