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Repair common Windows errors and clear accumulated junk for a smoother, more stable PC - no reinstall needed.Free scan · no reinstallCarrie Underwood’s leg workout, as detailed by Shape, is a demanding three-superset routine attributed to her longtime trainer, Eve Overland. It combines dumbbell squats and deadlifts with step-ups, lunges, balance work and jumps. Follow the published sets, reps and rest periods below, but scale or skip movements that are not appropriate for your experience or equipment.
How the Shape routine is organized
Shape’s July 22, 2024 article presents three supersets, each containing two or three exercises. Perform the exercises in a group back to back, observing each listed rest interval; complete three rounds of each exercise before moving on to the next superset. The routine calls for dumbbells, a Bosu ball and weight plates, and its exercise directions also use a bench or box. Shape says to choose dumbbell weight according to skill and ability.
Some movements involve jumping, single-leg balance or both. Use a stable setup and a range of motion you can control; the instructions below describe the published routine, not a requirement that every reader perform every exercise.
Superset 1: squats, step-ups and touchdowns
Heel-elevated dumbbell squats
Stand about shoulder-width apart with your heels raised on a weight plate and toes on the floor. Hold dumbbells in front of your shoulders. Bend your knees and move your hips back while keeping your chest up, then stand by driving through your heels. Do 12–15 reps, then rest 30 seconds.
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Dumbbell cross-over step-ups
Stand beside a box or bench. Cross one foot in front of the other onto the platform, then step up by pushing through the raised foot while keeping your hips square. Step down with control and alternate sides. Do 10 reps per side, then rest 10 seconds.
Touchdowns
Stand on one leg with the other extended to the side. Bend the standing knee and lower your hips to touch the floor. Jump, switch legs and land with the other leg extended. Do 12 reps per leg, then rest one minute.
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Superset 2: deadlifts and Bosu work
Dumbbell deficit sumo deadlifts
Stand in a wide stance with toes turned slightly outward on weight plates or a Bosu. Hold one dumbbell in front of your hips. Hinge at the hips to lower the weight while keeping your back straight and core engaged, then stand by driving through your heels. Do 12–15 reps, then rest 30 seconds.
Bosu dome-up bodyweight single-leg deadlifts
Balance on the dome-up side of the Bosu. Hinge at the hips on one leg as you extend the other leg behind you, then return upright through the standing heel. Do 10 reps per leg, then rest 10 seconds.
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Bosu up-and-overs
Stand with one foot on the Bosu and one on the floor. Jump laterally so your feet switch positions, then return immediately. Do 12 reps per leg, then rest one minute.
Superset 3: single-leg squats and log hops
Single-leg dumbbell box squats to forward lunge
Stand in front of a bench, lift one foot and hold a dumbbell at your chest. Lower onto the bench using your standing leg, stand back up, then step forward with the lifted leg into a lunge and return to a single-leg stance. Do 8–10 reps per leg, then rest 30 seconds.
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Log hops
Place your hands on the end of a bench with your legs extended behind you. Jump both feet laterally over the bench and immediately back. Do 12 reps on each side, then rest one minute.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.How the separate 10-minute guided version differs
In an October 23, 2024 report, iHeartCountry described a shortened, 10-minute guided leg workout Underwood shared with Overland. The report mentions dumbbells and a bench, and says Overland demonstrates beginner-friendly modifications and low-impact options while Underwood demonstrates advanced variations. Squat pulses and touchdowns are among the moves named in the report.
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| Workout presentation | What the source establishes |
|---|---|
| Shape’s detailed routine | Three supersets, exercise instructions, reps and rest intervals; equipment listed includes dumbbells, a Bosu and plates, with a bench used in the directions. |
| Guided version reported by iHeartCountry | 10 minutes; dumbbells and a bench; beginner-friendly modifications and low-impact options are described, but the report does not list a substitute for every movement. |
These are separate presentations. The available descriptions do not establish that the guided workout follows the same exercise sequence as Shape’s routine. Underwood introduces it by saying, “A lot of people ask about my leg workout, and I admit, it’s a little intense,” then explains that Overland will show modified moves “to meet you where you are.” That is useful context for adapting effort, but it is not a detailed modification guide for every exercise in Shape’s version.
Where Fit52 and Underwood’s book fit in
Underwood’s official site announced the fit52 app in February 2020, describing a format developed with Creative Labs, CAA and longtime trainer Eve Overland. The launch announcement said routines could be done in as little as 30 minutes and described exercise and repetition cards. Those are launch-era details, not confirmation of current app features or subscription terms. Read the official fit52 announcement.
The official announcement for Underwood’s book, Find Your Path: Honor Your Body, Fuel Your Soul, and Get Strong with the Fit52 Life, says it includes a chapter about her leg workout and presents an approach centered on sustainable activity and personal choice. It does not establish that the book contains the exact routine later published by Shape. Read the official book announcement.
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