Drop Sets + a 3 Move Lower Body Blast

Since I had so much to share with you guys this morning about my Easter weekend, I didn’t really get a chance to share much about today’s workout.

Today officially kicked off the sixth and final week of Tina’s Best Body Bootcamp, and I must say that I’m already a little bummed that it’s almost over. Not only have I loved having workouts ready for me (hello, easy planning!) but it’s also given me an opportunity to try some various types of workouts that I’d previously been putting off… and today just so happened to be one of them.

Today was the first time that Drop Sets were incorporated into our routine.

So what are Drop Sets?

It is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight. It can be performed on weight machines, with dumbbells, or other free weights.

For example…

One of the exercises I did today was a chest press. I started with two 25lb dumbbells (seriously, who am I?) and did 8 repetitions. I then quickly changed dumbbells and used two 12lb dumbbells until I could no longer lift (exhaustion) – about 20 reps.

When performing drop sets, it is recommended that no more than 1-2 drop sets be done per muscle group since it is very easy to “over train.” You are essentially “shocking” the muscles by adding stress, thus increasing muscle size (also known as hypertrophy from my NASM materials).

Drop sets are recommended for those with a primary fitness goal of additional muscle gain, not for those looking to increase endurance.


SO, now that you’ve read through my little exercise lesson for today, how about I share a fun little lower body blast workout with you all? Winking smile

I gave this workout a go probably about two weeks ago and have been meaning to share it with you ever since. The workout only has 3 moves, but you’re going to do 3 sets, changing up the reps of each move in each set.

lower body blast

  • 20 Dumbbell Front Squats
  • 20 Weighted Step-Up to Rear Lunges
  • 10 Burpees
  • 15 Dumbbell Front Squats
  • 15 Weighted Step-Up to Rear Lunges
  • 20 Burpees
  • 10 Dumbbell Front Squats
  • 10 Weighted Step-Up to Rear Lunges
  • 30 Burpees

Yes…I went there. Lots of BURPEES! The move we all love to hate.

If you work quickly in between each move, this workout should only take you about 15-20 minutes…the perfect way to really blast out the end of a workout!

Here’s your How-To’s…

Dumbbell Front Squat

Grasp dumbbells with wrists facing each other, feet shoulder-width apart, toes pointed slightly outward. Bring dumbbells up toward your collarbone until your elbows point straight out and your arms are parallel to the floor. Bend knees and hips to lower into a squat position, keeping knees behind toes. Keep head up, weight in the heels, and chest lifted. Once thighs are parallel to the floor, quickly rise and repeat.


Weighted Step-Up to Rear Lunge

Hold a medicine ball (or dumbbell) in front of torso, feet shoulder-width apart. Step right leg onto a step as you bring your left knee up to your chest (*do NOT propel up with back leg – put all of the weight into your front stepping leg). While keeping your right foot on the step, lunge backward with your left leg, lowering until the right thigh is parallel to the floor. Bring your right foot off the step and return to start, then repeat with the opposite leg. *Optional Bonus Burner – After lunging backward, twist from your torso, bringing ball over your right leg, and return to center.



From standing, sink down into a deep squat and put hands on the ground in front of you. Transfer body weight on your arms and jump back with both feet simultaneously. Keep your body perfectly straight in a plank position, engage the core, and do not let your hips sink. Jump (or walk) with both feet forward close to your hands, keeping glutes low. Leap up as high as possible and land into the squat position again softly. Keep core activated and movements controlled.



Give it a try – let me know what ya think! Winking smile


  1. says

    Hey Court, I’m doing the bootcamp too and we have three more weeks! We get one more phase after this, so no worries, it’s not over yet!

  2. Catherine says

    Love focusing on the lower body b/c for me, thats where i carry my weight and where its hardest to tone up (besides abs of course!) Will be trying this today!

  3. says

    This workout looks awesome! I am saving it for another week because I’m trying to go easy on the lower body work this week in preparation for a half marathon this Saturday!

    Just curious (I don’t know a ton about training and most of what I know is from blogs like yours!) – what exactly is “over training”? I mean I figure it’s when you push your body and your muscles too far and too hard, but what exactly happens?
    Michelle (Better with Berries) recently posted..My Career Change: 4 Things That Scare Me

  4. says

    I just recently experimented with drop sets too! It is a love-hate relationship…kind of like with those burpees. I hate doing them, but I love how much it hurts…is that weird?! 😉

  5. Kattreena says

    Just came across this and completed it– didn’t know how hard these 3 moves would work my legs! Holy cow! :) this is awesome and fits in some cardio, too! :)

  6. Lauren says

    All athletes sooner or later face the situation when they do not see any visible changes in their shape anymore. The latest research has lit the light over this problem. Muscle growth is impossible without the muscle damage. Microtraumas which we get after the trainings eventually enforce the cells division and overall increase of the muscle volume. I have read an interesting article by nutritional reseachers at Military Grade Nutritionals Company. It is available here militarygradenutritionals.com/blog
    They wrote about the special products, which prevent the unwanted changes in the muscle tissue, therefore preventing DOMS and fighting so called muscle plateaus. Already tried it several times. At first I was not sure if it was the product’s action or I just have trained less), but after my second training all doubts just went away. It really eased my recovery – almost no soreness! I feel that I can train harder, gaining more results than ever before!


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