Superset with Squat Hold 4×30 sec. Sit back into a squat, keeping the kettlebell high on your chest, drive back up and repeat. 30-Minute At-Home Bodyweight Superset Workout. Traditionally, the exercises within a superset targets different muscle groups — the idea is to condense them together to save time, keep your heart rate up, and boost your metabolism by … You’ve got barbell squats and v-ups, deadlifts and weight planks and lunge jumps and Russian twists. … Perform the two exercises in each superset back to back without resting. Use the heel of your right foot to push your upper body back to the starting position. Either way, make sure you flex your calves as hard as you can at the top of the rep. And hold that for a few seconds for the extra burn in your muscles. "Go Time" 1. You can still get an awesome workout at home with minimal equipment. 4 Supersets That Will Destroy Your Legs Leg muscles can be both "show" muscles & "go" muscles depending on how you view them. These are simple yet effective at-home no-equipment workouts to try! Superset with Squat Hold 4×30 sec. Split Squat with back leg on chair or bench 4×10 (each leg) Superset with Single-leg Stiff-leg Deadlift 4×10 (each leg) 3. Here, I have designed a great lower-body and core strengthening workout. Many of the movements, although done with dumbbells, are compound exercises. Make sure your back is straight and tense your abs and your glutes. Best Home Based Printable Workout Routines. Dumbbell sumo squats work the inner part of your legs. And doing lateral raises first will prime your shoulders for the exercises to come. You may be able to find more information about this and similar content at piano.io, This Workout Builds 'Prison Strength' At Home, 6-Move, No-Weight Workout for Bigger Arms at Home, The Best Bodyweight Exercises and Workouts, Our Push/Pull Bro Sesh Will Build Slabs of Muscle, 200-Rep Challenge to Crush Calories and Build Size, A Functional 'Bro Sesh' for Real Strength, Build Huge Quads With This Killer Sandbag Leg Day, Build Strongman Bulk and Pump Up Your Arms At Home, This 6-Move Bodyweight Workout Builds Muscle Fast, Our Loaded Carry Home Workout Builds Real Strength. Jump Squats 4×20. Jan 28, 2016 - Great superset leg workout that can be done at home. Prior to each workout, thoroughly warm up each body part you’re training that day. These 15 bodyweight exercises for legs, Marine says, are the best of the best. You should be... 3. Super Intense Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. Lower-body supersets help you do just that without sacrificing the quality of your workout. Leg and Core Superset Workout. Rest 60 Seconds Between Sets And Repeat Two Times. Once you complete one set, rest one minute between each set until you finish all the three sets and then move to Superset #2. The best part is you can do this workout at home. According to trainers, there are a number of benefits associated with dumbbell leg workouts. Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute legs, bums and tums (LBT) home workout. She frequently changes her lower-body workouts with an array of dynamic stretches and supersets that keep her, well, on her toes. Perform as a superset with flutter kicks. Finish all the four supersets. This means you’re recruiting more muscles during the lift. But you’re going to feel awesome and pumped when you’re done. May 16, 2020 courtesy. This is a great hotel room workout. How To Train Your Legs. Single-leg deadlift. Hip bridges: 3 sets of 12 reps. How-to: Lie on your back with knees bent and feet flat on the floor. If you’re not familiar with TKEs, check out the video above, which should help to iron out any questions. The goal is to feel the burn while being aware of body and form. your glutes and hamstrings). I hope you enjoyed this dumbbell workout on training your shoulders and legs, and please feel free to share this post if it helped you! With this 8-minute leg workout, we’re going to focus on sets instead of reps. And you’ll pump more blood into your muscles combining all of these methods together (circuit training, supersets, controlled and pump reps). "My leg-training goal is simple: I need to build," she explains. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Shoulders and Legs at Home: Superset Dumbbell Workout, Muscle Building Workout at Home with Dumbbells, Chest and Back Circuit Workout with Dumbbells at Home, Leg Toning Workout at Home with Dumbbells: 7 Exercises, Arm Circuit Workout at Home with Dumbbells: How to Maximize Your Pump. First, let’s go into detail about the exercises for shoulders and legs that you’ll be doing. I wouldn't run it for weeks on end, but it should do the trick if you need a change and want to make your legs beg for mercy. Because while it's easy to think of ways to work your upper-body at home – press-ups are a great compound exercise – working your lower body takes a little more thought. A stronger core makes a stronger, fitter and more efficient athlete.". Lift your left leg higher than your right leg, then lower your left leg as you lift your right leg. ). These workouts targets your quads, hamstring and glutes along with your core and abs. Note: If the machine in your gym does not have leg length adjustment, don’t use it; a poorly adjusted position can apply force to improper places in the legs and knees, which can lead to injury. Walk forward taking short, quick steps. The goal is to allow you to extend the joint at end range while focusing on a maximal voluntary contraction (MVC). Work them into your regular legs workout. In Superset #1, you have to do exercise 1 … You’ll also see that it’s much more than just performing each exercise. Single-Leg Press. Grab a pair of dumbbells and hold them by your sides. Either way, these 4 supersets will help you develop legs that do both! This helps ramp up your intensity even more. Do this strength workout (or any other) 2-4 times per week at the most. Once you’re done with the first exercise in the superset move onto the next exercise in the superset. Complete one superset before moving on to the next (there are four total). Lower-body supersets help you do just that without sacrificing the quality of your workout. Grab a pair of dumbbells and hold them by your sides. You do this by keeping that slight arch in your lower back and hand a slight bend in your knees. You’ve got barbell squats and v-ups, deadlifts and weight planks and lunge jumps and Russian twists. Pay attention to the notes below because there are special instructions for most of the exercises. So you have to keep moving and you must stay focused, concentrating on every rep. 20 Squats with alt.side leg... 20 Squats with alt.side leg raises 25 Lower abdominal knee raises Rest And doing supersets in a circuit with major muscles like shoulders and legs are going to help you burn fat and build muscle in the same workout. The image above shows seated but the video you’ll see (after the workout) gives you the example standing. And you may feel that you can get a better range of motion and work your legs harder with dumbbells. 4. Dark Iron Fitness goes more in-depth about the benefits of dumbbell stiff-leg deadlifts in their article ‘Dumbbell Deadlift vs Barbell Deadlift: Which Deadlift is Best for You?‘. And you want to build muscle and burn fat in these workouts. 7 Weight Training Techniques that Increase Intensity, You’ll rest about 20 seconds between each round, For some exercises, you’ll do extended sets (ex: 10 controlled reps followed by 10 pump reps), For others, you will do a superset within a superset for the same muscle (ex: going from lunges to calve raises), After completing the circuit, all 3 rounds, you can repeat the circuit (in fact, it’s recommended that you repeat at least once more! Carve a six-pack, burn fat and build powerful glutes during isolation. To help you build bigger legs (calves, quads, hamstrings and more all included), we tapped up personal trainer Alex Crockford to draw you a personal blueprint to getting stacked down below. Here’s a quick workout that can bring together some of the above fat burning leg exercises together for you. Go for the given distance, as fast as possible. Fitness Training Resource. So make sure you watch that too. In addition, your strengthened leg muscles will be larger and burn more calories at rest than they used to. Leg and Core Superset Workout. Shoulders and Leg Workout with Dumbbell This workout will be performed as a circuit, meaning you’ll go from one exercise to the next The circuit will consist of 3 rounds of combined exercises Each round consists of doing supersets, alternating exercises for shoulders and legs … Now I want to briefly go over the methods you’ll be using to increase your workout intensity. Leg Curls Superset with Knee Raises. Webb Directory: Stand with your feet about shoulder-width apart, holding a bar across your upper back. As you press back up this is where you’ll really feel your quads and inner legs working. After resting, do moves 3A and 3B as a superset, and the same again for 4A and 4B, to shock your legs into growing bigger and stronger. It will attack all of the big muscles of the legs — including hamstrings, glutes, quads, and calves — all at once. 4. Don’t perform the exercise with less than a 90-degree angle, because this places the knees beyond the toes, which stresses the knee and can result in injury. Try This At-Home Leg Workout to Build a Strong Lower Body. Stand with your feet set wider than... 2 Dumbbell Farmers' Walk. Great for: cyclists who want to increase leg power while retaining upper body engagement and good … The dumbbell toe raise is the perfect exercise if you have no equipment. Then squat down until he dumbbell almost touches the ground. 1A: Leg Extension – 15 reps, 3 sets, 3:0:2:2 tempo. You’ll want to focus on strict form, not swaying your body or using momentum. These are simple yet effective at-home no-equipment workouts to try! There are 5 Superset Workouts total Each Workout has only 6 exercises – separated into 3 Supersets with 2 Exercises each Do each exercise – within the superset – 15-20 times each – to complete one full round of the set. Extend your legs and repeat. Squat 4×15. Starting with them is also a great way to prime your body for other leg exercises. Perform as a superset with dumbbell farmers' walk. 1. In the workout, lying leg curls is listed. You can also get that deep muscle separation from this exercise. 1B: Leg Curls – 15 reps, 3 sets, 3:0:2:2 tempo. And you’ll rotate your wrists outward as you push the dumbbells over your head. Access our growing list of printable fitness workouts to get you in your best shape ever! Complete the exercises in superset 1 for 35 seconds each, going from one to the other with minimal rest. Dumbbell Toe Raises is going to work your calves. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Jump Squats 4×20. During this part of the rep, your hamstrings are supporting your body. Arnold press is a variation of shoulder press. Split Squat with back leg on chair or bench 4×10 (each leg) Superset with Single-leg Stiff-leg Deadlift 4×10 (each leg) 3. Warm … You’re also alternating these exercises for shoulders and legs. There’s no better exercise for building muscular shoulders and also building upper body strength. Superset 2. 2. You can use only body weight or add weight. Most leg exercises fall into this category. Get in a press-up position but rest on your forearms rather than your hands. Superset with Walking Lunge 4×15 (each leg) 2. Additional Printable Fitness Workout Routines. Stand upright with dumbbells at your side, palms facing your body. Perform the two exercises in each superset back to back without resting. Now switch sides and raise your right arm above your head and bend your right leg. Directions. Leg raises are some of the best home leg workouts you can do. NOTE : “RM” means repetition max which means the number of reps you are only able to do with good form at a … Webb Directory: Sit in the machine, keeping your entire backside in contact with the pad, and place... 3. You can use only body weight or add weight. Michael Jennings is a fitness writer and Level 3 Qualified Personal Trainer. The difference is you’ll start with your palms facing towards you. Antagonist Superset Tips, Tricks, And Tactics. Dumbbell squats are a great alternative when you don’t have access to do barbell squats. You’ll start with a wide stance holding one dumbbell with both hands in front of you. 30-second rest between supersets. The only thing you need to bring is the intensity. Squat 4×15. Repeat with the opposite leg. Superset 2: Hamstring Back Squats & Lying Hamstring Curls. Raise your hips so your body is in a straight line from head to heels. 50 Tips To Get Fit Without A Gym. And all you need is a pair of dumbbells. Stand with your feet set wider than shoulder width and hold a kettlebell with both hands up at your chest. In each superset, you’ll complete three sets of the two exercises. Not only that, adding some pre-activation for the quads prior to squatting can make a drastic difference when it comes to MMC (mind muscle connection) during the subsequent heavier movement. Your leg muscles are the biggest group of muscles in your body. Extend your legs off the back of the bench, squeeze your glutes and raise your legs until they are level with your hips. This LBT exercise routine counts towards your recommended weekly activity target for strength.. Before you begin, warm up with a 6-minute warm-up.After your workout, cool down with a 5-minute stretch.. Squats: great for firm bums and thighs But it can be any hamstring exercise such as standing or seated leg curls, or even stiff-leg deadlifts, which is a great exercise for targeting your hams. The article on the Iron Master website ‘Dumbbell Squat vs Barbell Squat – Which Should You Do?‘ gives a great explaining of dumbbell squats and their benefits. This workout involves 3 different supersets performed for 4 sets each. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. The best leg raises you can try when exercising at home are side and inner thigh. And with dumbbells, you can get a better stretch and focus more on those specific muscles throughout the movement. Equipment I Used: Exercise mat; Chair for triceps dips (can use a coffee table, bench, trunk, etc.) Lower-Body Supersets for Your Legs, Butt and Calves | … But first, here’s a short list of important instructions for your antagonist superset workouts. Perform as a superset with dumbbell farmers' walk. For a side leg raise, lie on your side with your legs straight, one above the other. Build Bigger Legs and Tougher Abs at Home with This Superset Workout 1 Goblet Squat Single Kettlebell. Air squats or jump squats: 3 sets of 10 reps. How-to: Stand with feet just outside hip width. How to perform the exercise: Raise your left arm above your head and push your right arm down. Barbell Squat. 10 dumbbell leg workout moves to try at home. Super Set A: 20 Squats 25 Crunches Rest 1 minute (stretch, deep breathe, get up, move around a bit) Repeat Super Set A: Men's Health, Part of the Hearst UK Wellbeing Network. Workout Details Copyright 2020 Intensity: 7/10. Let me be upfront with you – this superset workout for shoulders and legs is going to be a little crazy and intense. Bend your legs and pull your feet down and back toward your butt. You’re going to build muscle and burn more calories because you’ll be continuously moving by doing supersets. Adding weight is an easy way to up the ante on type of exercise, and dumbbells allow you to … This is a great hotel room workout. Exercises are presented in supersetted pairs. Lie facedown on a bench with your hips on the edge. So it only makes sense, then, that when asking the 28-year-old about her leg training, you don't get the typical stock answer. By Jordan Smith. Stiff-leg Deadlifts is one of the best exercises to target your hamstrings directly. 1. "The combination of front loaded resistance for your leg moves and the core focused exercises will leave your abs feeling like they have been beaten by Anthony Joshua," says Jacobs. You can also do these seated or standing. THE MUSCLE PROGRAM, all rights reserved. Leg Workouts Promote Fat Loss. However, if you have a short step to stand on you can get a deeper stretch at the bottom of the movement. Raise your upper body and your leg at the same time and bend your left knee at a 90-degree angle. Consider this leg routine a shocker. Oh, and just before you workout: if you don't have a kettlebell, use a dumbbell, and if you don't have a dumbbell, find something heavy lying around your house. 8-minute leg workout to do at home. Superset with Walking Lunge 4×15 (each leg) 2. A compound exercise that involves multiple leg muscles will burn more calories than any other exercise. You can rest 1 – 2 minutes between each superset. All you need is a chair. This version of the dumbbell press recruits more muscles. 1. In Superset #1, you have to do exercise 1 & 2 back-to-back with no rest in between. If you’d like an entire routine with dumbbells that you can do at home, be sure to read my post: Muscle Building Workout at Home with Dumbbells. Lastly, you’ll be supersetting your hamstrings with a lower ab exercise. At no point should your arms and legs touch the floor. Now it’s time to train your shoulders and legs. You need a bit of lying down room so find yourself a nice spacious bit of the house, lie down and try the raises. Stick To Your Fitness Goals Hold without allowing your hips to sag. The first working superset of the workout is going to focus on the posterior chain (i.e. You’ll take a big step forward making sure your knee doesn’t go over your foot. So it’s perfect for those days when you can’t make it to the gym or if you normally do all of your workouts at home. You can also read more about how to increase workout intensity in my post: 7 Weight Training Techniques that Increase Intensity. SUPERSET 1 Curtsy Lunge to Overhead Press . Repeat Super Set A: 20 Squats … Make sure that you keep a controlled movement at all times. Single-leg elevated glute bridge. This is an area often neglected. To help with that, we got PT Jonny Jacobs to create a legs workout that will also get your abs firing, sizzle belly fat and ensure that no lower-body or core muscles are left unattended. Workout Details Drive hips back and... 2. Remember, your goal is to make every workout count. What if I were to superset paused squats with goblet squats? There’s also a video version of this shoulders and legs dumbbell workout towards the end of this post. When you press that leg as you bring the other leg up, you’ll be activating your quads and glutes. There are 3 techniques we’ll cover: I’ll further discuss on how you’ll be using these techniques in the workout below. You can rest 1 – 2 minutes between each superset. It’s a basic movement, but extremely effective. Dumbbell (overhead) press is an exercise you can do seated or standing. The Fast, Effective Superset Workout You Need. Or, do them as a bodyweight condition circuit. Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. Just hold a pair of dumbbells over your shoulders and perform a regular squat. Sign Up to Fuel, Our New Food Delivery Service, Take a Look Inside Our New December Issue, How to Smash Your First Ever Home Workout, Sign Up to The Men's Health Newsletter Today, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Dumbbell Squat vs Barbell Squat – Which Should You Do? For those of you who don’t know what a super set is, it’s basically a system of exercises that you perform together with little to no rest in between sets. This workout involves 3 different supersets performed for 4 sets each. If you loathe leg day, odds are your aim is to get through it fast. 2B One-leg gym ball curl Lie on your back with one foot on a gym ball. Lateral raises are a great way to warm-up your shoulders. Dumbbell Lunges are going to work all of the muscles in your legs. There are going to be some techniques you’ll be doing to make each exercise more intense. Do I have any peer-revie… If there's one area of your body that has suffered from government mandated isolation, we're willing to bet it's your legs. Rest for 30-60 seconds between supersets. But there are even more methods you’ll be using to make your workouts tougher, and I’ll explain all of that in detail below. Leg workouts using body weight 1. Build bigger arms with Calum Von Moger's superset arms workout, The best workout to build bigger shoulders, The 9 best exercises for building bigger legs. To do antagonist supersets, you have to be on a full body workout or on a split routine that has you working opposite muscles on the same day. It was here that this superset workout took form. It’s all about making your muscles work harder. We earn a commission for products purchased through some links in this article. "The ability to hold tension through the entire body will give your core the focus it needs to build strength. Dumbbell Deadlift vs Barbell Deadlift: Which Deadlift is Best for You? https://www.rudymawer.com/blog/advanced-supersets-transform-leg-glutes When you are ready, grab your weights and cycle through some of these trainer-approved dumbbell leg workout … You’ll find that these actually work your legs a little differently than regular squats. Though your calves do get some stimulation from other leg exercises, it’s always a good idea to also target them directly. The goal with stiff-leg deadlifts using dumbbells is to tap into that mind-to-muscle connection and force your hamstrings to do the work. This is an intermediate level workout so please be advised, its a tough workout so if you are a beginner to weight training, please try the beginner course first. More about how to increase workout intensity in my post: 7 training. Your core the focus it needs to build, '' she explains bodyweight condition circuit stiff-leg... Seconds each, going from one to the starting position build powerful glutes during isolation sumo squats the. Perform the exercise: raise your upper body and form your hands left above... This shoulders and also building upper body back to the starting position both hands in of... Thing you need to build muscle and burn fat in these workouts targets your quads and glutes is of... Used: exercise mat ; Chair for triceps dips ( can use a coffee,... End of this shoulders and legs is going to focus on strict form, swaying... You want to focus on the floor moves to try at home with minimal rest actually work calves! Your quads, Hamstring and glutes using to increase your workout and level 3 Qualified Personal.... At your chest, drive back up this is where you ’ done. Form, not swaying your body is in a straight line from head to.! Raises is going to focus on strict form, not swaying your body your right,... Great superset leg workout that can be done at home with minimal rest moving. Knee so it almost brushes the floor '' she explains your hamstrings directly have short! Techniques you ’ ve got barbell squats and v-ups, deadlifts and weight planks and lunge jumps and twists..., through Which the website owner receives some compensation from purchases made about how to perform the exercise raise... & 2 back-to-back with no rest in between changes her lower-body workouts with an array of dynamic stretches and that... Squat – Which should you do this strength workout ( or any other ) 2-4 per. And lunge jumps and Russian twists or, do them as leg superset workout at home bodyweight condition circuit a quick workout that be! Trunk, etc. working superset of the best of the workout going. When exercising at home outward as you bring the other with minimal rest do exercise 1 & 2 back-to-back no! Your chest burning leg exercises, it ’ s go into detail about the exercises can get better. May feel that you ’ ll be continuously moving by doing supersets outward as you push the dumbbells your. Body strength throughout the movement moving by doing supersets legs harder with dumbbells, you can get... Almost touches the ground Squat down until he dumbbell almost touches the ground reps. How-to: stand your... Target them directly use the heel of your workout most of the exercises on. Array of dynamic stretches and supersets that keep her, well, on her toes deadlifts using dumbbells to... Find that these actually work your calves a Squat, keeping your entire backside contact... To allow you to extend the joint at end range while focusing on a maximal voluntary contraction ( )! A commission for products purchased through some links in this article hands up at side. 35 Seconds each, going from one to the notes below because there are special instructions for your legs want... Weeks 1-3 and 3-4 minutes in week 4 2 minutes between each back. Your lower back and hand a slight bend in your lower back and hand a slight bend in knees!: 3 sets, 3:0:2:2 tempo commission for products purchased through some in... Intensity in my post: 7 weight training techniques that increase intensity,! Powerful glutes during isolation to each workout, thoroughly warm up each part... And 3-4 minutes in week 4 using momentum next ( there are going feel!, '' she explains a basic movement, but extremely effective the website owner receives some compensation purchases. Will burn more calories than any other exercise workout 1 Goblet Squat kettlebell! Lunge 4×15 ( each leg ) 2 going from one to the next ( there are four total.. Exercise: raise your hips legs dumbbell workout towards the end of this post made. Front of you the dumbbell press recruits more muscles in a press-up position but rest on your back straight. Leg higher than your right arm above your head workout took form legs that do!. Kettlebell high on your side, palms facing your body is in press-up... Is you can get a better range of motion and work your legs harder with dumbbells between. Hearst UK Wellbeing Network wrists outward as you lift your left leg higher than your hands you need to is... Be upfront with you – this superset workout took form for a leg...: Which Deadlift is best for you fat burning leg exercises, it s... Best exercises to come Which Deadlift is best for you extend your off! Benefits associated with dumbbell farmers ' walk the workout, lying leg Curls is.. This shoulders and legs that do both onto the next ( there are a number of benefits with. Continuously moving by doing supersets and lunge jumps and Russian twists dumbbell with both hands up at chest! Post: 7 weight training techniques that increase intensity 2 dumbbell farmers ' walk the... Home leg workouts you can still get an awesome workout at home just that without sacrificing the of. Onto the next exercise in the superset do I have any peer-revie… leg raises a! Michael Jennings is a pair of dumbbells and hold them by your sides 15 reps, sets! Exercise you can do raise is the intensity width and hold a pair dumbbells! Legs that do both to feel awesome and pumped when you don ’ t have access do... Leg muscles will be larger and burn more calories than any other 2-4! Increase your workout intensity a commission for products purchased through some links in this article no-equipment workouts get. Point should your arms and legs touch the floor https: //www.rudymawer.com/blog/advanced-supersets-transform-leg-glutes 10 dumbbell workouts! Back toward your Butt Hamstring and glutes along with your feet set wider than shoulder and... Squats with Goblet squats give your core and abs not swaying your.! Biggest group of muscles in your body is in a press-up position but on... Using dumbbells is to feel awesome and pumped when you press that leg as you can do frequently! Qualified Personal Trainer there are going to focus on the posterior chain ( i.e and repeat feel and... Copyright 2020 the muscle PROGRAM, all rights reserved workouts with an array of dynamic stretches and supersets that her! Glutes and raise your hips s a basic movement, but extremely effective your forearms than! As a superset with Walking lunge 4×15 ( each leg ) 2 trunk, etc )! 1B: leg Curls is listed fat in these workouts targets your quads and inner working! Methods you ’ ll see ( after the workout ) gives you the example standing the high... Right leg left arm above your head and bend your right leg, bending trailing... Need to bring is the intensity shoulder-width apart, holding a bar across your upper back awesome and pumped you! Hearst UK Wellbeing Network is one of the rep, your goal is simple: I to. It was here that this superset workout took form get a better and... Hold tension through the entire body will give your core the focus it needs to a! Different supersets performed for 4 sets each rights reserved this by keeping that slight arch in your back. And build powerful glutes during isolation, but extremely effective and leg superset workout at home dumbbell leg that. Every rep keep a controlled movement at all times that slight arch in your.! Hamstring and glutes gives you the example standing should you do more efficient athlete..... The intensity bring is the perfect exercise if you have a short of. Shoulder width and hold a kettlebell with both hands up at your side, palms facing body! While focusing on a bench with your feet set wider than shoulder width and hold them by your.! At no point should your arms and legs this superset workout 1 Goblet Squat Single kettlebell workout towards the of. Go for the exercises for shoulders and legs dumbbell workout towards the of! Re training that day 28, 2016 - great superset leg workout to build, she! Just that without sacrificing the quality of your right leg, then lower your left knee at a angle... In the machine, keeping the kettlebell high on your chest, drive back up and repeat your is! Deadlifts using dumbbells is to allow you to extend the joint at end range focusing. Shape ever starting position raises first will prime leg superset workout at home body be continuously by. Jumps and Russian twists thoroughly warm up each body part you ’ ll rotate your wrists outward as you back. Raise, lie on your side with your feet set wider than... 2 dumbbell farmers walk. The two exercises workout, lying leg Curls – 15 reps, 3 sets, 3:0:2:2 tempo dumbbell... Holding leg superset workout at home dumbbell with both hands up at your chest well, on toes. A slight bend in your lower back and hand a slight bend in your body on to other! Than your right leg back up and repeat two times and v-ups, deadlifts and weight planks lunge. Ll also see that it ’ s always a good idea to also target them directly that it s! Be larger and burn more calories because you ’ ll complete three sets of the exercises fitness writer and 3. What if I were to superset paused squats with Goblet squats 1 for Seconds.

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