Make sure your back is straight and tense your abs and your glutes. 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. Stand with your feet set wider than shoulder width and hold a kettlebell with both hands up at your chest. This is called a pre-exhaust superset. FBI issued dire warning day before Capitol riots. Go for the given distance, as fast as possible. I get a lot of requests for workouts that a) require little equipment and b) are not super intimidating. i use them all the time! I love that you added pictures and tips! Complete standalone sets of the final exercise, for 4 sets of 15 reps. 1a. I so appreciate your work and your talent. I love the balance of leg and arm sets. Perform as a superset with flutter kicks. Seriously, these workouts are the best. Leg press seated leg curl. 1 of 6. it’s so helpful to receive! Front squat Romanian deadlift. by Jason Stallworth. i’m trying to get better about providing visuals! However, the difference here is the superset workout is much more focused on resistance training, or in this case, weight training. great job and thanks for checking in with the kind words! This looks like a great workout, especially when you are traveling and your hotel has limited fitness equipment – which is just what I’ll be doing next week! Reverse Lunge One legged romanian deadlift. But supersets can be really useful for hitting the same body part when training with dumbbells. Looks like a great workout! Back squats and dumbbell chest press; Superset 2. awesome christina! Remember, these are options and you can also just do the workout as written moving straight through. You’re probably familiar with the leg exercises in the workout above. I did this workout this morning and LOVED it. https://www.menshealth.com/fitness/a30926767/dumbbell-superset-workout trying this tonight – would you recommend doing 15 burpees as a cardio option after each superset? Switch legs halfway through. Christin – thank you so much. The abdominal muscles respond well to supersets, circuits and even tri-sets so you could superset similar exercises such as leg raises and decline sit-ups or exercises that work the abs and obliques such as crunches with side bends. As well as effectively building strength and size, dumbbells also challenge your proprioceptive abilities such as stability, coordination, and balance. I LOVE superset workouts and use them all the time for me personally and my clients. Thanks for sharing — I cannot wait to do it! Since the quads and hamstrings are some of the biggest muscle groups you have, a little more rest may be needed. 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. To perform the static lunge step one foot back behind you so that you are in a split stance. awesome! What’s the style name, if you don’t mind me asking? Next time you do a Q&A can you talk about the best way to begin weight lifting/ working out and how to build strength and structure workouts? Rest. Sets: 4. Walk forward taking short, quick steps. (For example, set one movement 1/movement two, set two movement one/movement two, set three movement one/movement two, DONE with superset). Dumbbell “l” raise – 10-12 reps; Dumbbell shoulder press – 10-12 reps; 4. A superset is two exercises performed back-to-back with no rest, typically on opposing muscle groups. DUMBBELL SHOULDER PRESS : 4 sets x 8-12 reps. Holding a dumbbell in each hand, sit on a bench that has back support and place the dumbbells on the top of your thighs. Supersets and trisets pair up complementary moves in mini circuits. How Hold a dumbbell in each hand with palms facing each other. Reps: 12, 10, 8, 6. Box. Superset #2 is a chest press and a bent over row. A traditional HIIT workout will involve little to no rest in between sets, but have an overall time limit on the workout itself. 6. 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. Superset 2. 3 supersets of 15-20 reps each of these will do very nicely. Sit back into a squat, keeping the kettlebell high on your chest, drive back up and repeat. Grab a pair of dumbbells and hold them by your sides. Dumbbell or barbell lunge; Dumbbell stepup; Leg extension; SUPERSET B (Hamstring-dominant) Glute bridge; Cable glute kickback; Hyperextension; Machine kneeling leg curl; Seated leg curl Shot on location at Matrix Fitness Club, Astoria, NY. Consider this leg routine a shocker. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. 15 for everything except bicep curls. Thanks! Hold a dumbbell at the chest as you crunch up, lifting the shoulder blades and pressing the low back down. Previous post: 8 Tips for Green Smoothies that Look Pretty and Taste Great. Barbell Curls 3 sets x 10-15 reps. Keep the chest up and the shoulders over the hips as you press into the front heel and keep the knee over the ankle. So, I’m sitting at work talking myself out of going to the gym tonight because I’ve had a crappy week and I’m tired but this workout looks great so I’m going to drag my butt to the gym and try it out. "The ability to hold tension through the entire body will give your core the focus it needs to build strength. thank you! 3B Dumbbell Front Raise 2 x 8 – 12 reps 4A Crunches x 3 4B Dumbbell Lateral Raise 2 x 8 – 12 reps. Training Day 3. With your legs slightly bent, maintain your back excellently straight and bend your upper body forward until it’s almost perpendicular to the floor. thanks so much for the feedback on the written tips. Lie facedown on a bench with your hips on the edge. Superset Workout: 30-Minute Dumbbell HIIT. Love this workout. Dumbbell Shrugs + Bulgarian Split Squats. What's Inside the January Issue of Men's Health? Dumbbell step ups are a complete leg buster. Dumbbells are inexpensive workout tools that can be used to achieve these goals. I'm Jen and I'm a yoga teacher, fitness professional and mom to a toddler and two dogs. As needed. I LOVE this workout! Great workout, Jen! I love this blog so much. i’m going to try to do this whenever i can. To perform the reverse crunch either work from a bench with arms reaching overhead and anchoring yourself by holding the bench or work from the floor with hands by the sides and palms pressing into the floor. As you do this keep the core tight and squeeze through the upper back. I prefer to do total body workouts (at home) and it is so hard to find workouts that do hit all the muscle groups. It also allows us to target multiple muscle groups within one weight lifting session at a high enough tempo to involve the cardio-respiratory system. Exercise 6 of 6. Sets. Set timer for 5 minutes. Thanks you! Standing Calf Raise Equipment. your glutes and hamstrings). Barbell Squat leg curl. 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. Doing squats with dumbbells will feel much different from regular barbell squats. Reps. 10-12. Romanian deadlifts and military press; Superset 4. HOME WORKOUT - SHOULDERS & LEG SUPERSETS (All Dumbbells) 1️⃣ Single-Arm Military Press: 8-10 reps each arm Superset with 2️⃣ Goblet Squat: 8-10 reps —— 3️⃣ Static Hammer-Front Raise: 8-10 reps each arm Superset with 4️⃣ Backward Lunge: 8-10 each leg —— 5️⃣ Bent-Over Reverse Fly: 12-15 reps … Tweet 0. Thank you – I love this workout. Thanks!! Add variety – they are a great way to mix up the structure of your workout and to challenge your body in new ways. Pairing two compound movements could be too intense the same way that pairing two isolation movements could lack the intensity provided by a combination of compound and isolation. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. This is great- more workouts like this, please! It’s 20 leg exercises at home with weights, HEAVY WEIGHTS if you have access to them. Equipment: A medium-to-heavy set of dumbbells. If you’re not familiar with TKEs, check out the video above, which should help to iron out any questions. What weight of dumbbells would you use for yourself? Can’t wait to give this a go! I’m going to give it a try – apparently my hotel has a few cardio machines and some dumbbells, and that’s about it. This leg workout is designed to build strength in the lower body. Superset #3 is a static lunge combined with a lateral lunge. Usually agonist supersetting is a combination of a compound movement with an isolation movement. I suggest trying to do the exercise without dumbbells if you’ve never done them before. Also, I love your shoes!! Featured exercises include paused squats, dumbbell stiff leg … Great workout, Jen! Related: DumbBar Workout - Gains With Dumbbell & Barbell Supersets. Option one is to add a 400 meter run (.25 miles) between each superset. Bend forward, hingeing at the hips, then row the weights up … Post was not sent - check your email addresses! Great workout! Take 90 seconds rest between supersets here. Exemplify as a superset with underhand inverted rows. HOW TO DO IT: Stand holding a dumbbell in each hand at your sides. During those 60 to 90 seconds, you’re catching your breath, not lifting weights. Subscribe to receive my posts, special offers, recipes, and workouts. All rights reserved. We earn a commission for products purchased through some links in this article. For the chest press, begin on the back with dumbbells up and stacked directly over the shoulders. Pull the elbows back behind you like you’re trying to lift them to the ceiling. Hack squats Low back extension (hyperextension) Step ups Glute-ham raise. I like to start my lower body workouts with leg extensions and leg curls which isolate the quads and hamstrings, respectively. I’m six months post baby and every week I feel a little bit stronger, a little more capable and you’re to thank for that. The pictures are also extremely useful. Bring the dumbbells up to the shoulders. I feel such gratitude for you making workouts like this accessible and affordable for all. There are 2 supersets to complete: do 15 reps of each exercise in the superset, rest 1 min at the end of the set and repeat each superset for a total of 4 rounds. Get in a press-up position but rest on your forearms rather than your hands. 1 Squat 4 x 8 – 12 reps 2 Lever Leg Extensions 2 x 12 – 15 reps 3 Lever Leg Curl 2 x 12 – 15 reps 4 Standing Calf Raise 3 x 15-20 reps 5 Sit-ups, 2 different exercises, 3 sets each between leg sets. A range of compound and isolation exercises can be performed using dumbbells. The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. Did you know that you can tone and shape your legs without going to the gym? Exercises are presented in supersetted pairs. You’ll get more done in a shorter period! Time efficient – supersets keep you moving and minimize rest time. You may be able to find more information about this and similar content at piano.io, Kettlebell Home Workout To Fire Up Your Metabolism, This Dumbbell Ladder Adds Upper-Body Size At Home, A 20-Min Home Kettlebell Workout To Crush Calories, Our CrossFit Home Workout Will Bulk Up Your Chest, A 2-Move Dumbbell Chest Day For A Pec Pump At Home, Big Bodyweight Challenge To Get Pumped In Lockdown, Home Chest Workout: Pump Your Pecs Without Weights, This Workout Builds 'Prison Strength' At Home, 6-Move, No-Weight Workout for Bigger Arms at Home, The Best Bodyweight Exercises and Workouts. For the high pull, take the feet out a little bit wider and turn toes out slightly. Rest for 2 mins between supersets. As needed. I just finished it (with the plank variation). You can. Do as many rounds as possible. Enter this 45-Minute, DROP SET Dumbbell Leg Workout! Take this classic bodyweight exercise up a notch by bringing in dumbbells. You’ll burn out muscles and work towards new strength gains without having to lift super heavy. I may use this for my corporate boot camp this afternoon. How to Do This Workout: You’ll need a set of medium-weight dumbbells. Stand upright with dumbbells at your side, palms facing your body. Exercise Sets Reps; … Sorry, your blog cannot share posts by email. Supersets aren’t to be confused with compound sets, which are two back-to-back sets performed for the same muscle group, such as dumbbell chest flies immediately followed by bench press. Use the heel of your right foot to push your upper body back to the starting position. Extend your legs off the back of the bench, squeeze your glutes and raise your legs until they are level with your hips. You can perform DumbBar supersets for your quadriceps, hamstrings, and calves as well. i’m happy to share my knowledge! For the lunges, do you mean 15 each leg or combined? My arms feel like jelly, and it was a perfect way to mix up my usual routine. I’m going to show you how to do that below. Men's Health, Part of the Hearst UK Wellbeing Network. jennie – love that you motivated yourself to get to the gym after a bad week. . Shoulders and Legs at Home: Superset Dumbbell Workout. 8 Tips for Green Smoothies that Look Pretty and Taste Great, Recent (Regular, Repetitive, Really Delicious) Eats, 5 Tips for Balancing Running, Strength Training and Yoga In Your Weekly Workout Schedule. To perform the weighted crunch either work from a bench with heels up and toes on the floor or work from the floor. hey cameron – yes, i’ll add that to the list! Lift your left leg higher than your right leg, then lower your left leg as you lift your right leg. Leg press and tricep dips; This is a highly effective but challenging superset workout. Thank you! Intensity: 7/10. I think I’ll give this a whirl this weekend. Repeat with the opposite leg. used 10. This workout delivers on both points and features basic dumbbell movements in performed in challenging supersets. Thanks!! Don’t let the knees cave in. But you can also target other areas in your legs throughout each rep by making a couple of little shifts. Also loving the photo demonstrations – super helpful! this makes it all clear! It’s a killer!!! Start with the arms straight and the dumbbells in front of the knees. Lunge . Quad – Hamstring supersets Leg extension Leg curl. When you superset, you’d spend those 60 … Dumbbell Step Ups – 3 Sets 12 Reps On Each Leg. Those are opposing muscle groups. Squat as low as possible, keeping the left leg straight and holding for two seconds. Return to starting position (heels never touch all the way down). I love supersets and it’s one I can do at home with my DBs! Burpees= love hate relationship.) © Peanut Butter Runner. Sit in a leg curl machine with your heels against the lower pad and the upper pad against your thighs. thanks for taking the time to provide feedback! Hey Jen! Leg extension with lying or seated leg curl; Leg press with barbell or dumbbell Romanian deadlift; Barbell front or back squat with glute-ham raise; Barbell or dumbbell arm curl with lying barbell triceps extension; Spider or preacher curl with seated dumbbell triceps extension Just started my day with this and loved it! Rest: no rest. SUPERSET #2. Doing sumo squats with dumbbells is a great exercise to work your inner leg thighs. March 23, 2020 . https://www.peanutbutterrunner.com/total-body-dumbbell-superset-workout Lift your heels up so that they are off the floor and close to the butt. How many days a week would you recommend doing these supersets?? Why train legs if you’re just going to wear leggings under your shorts, right? For maximum results, choose three or four of the exercises provided per workout session. Share 0. In the squat begin with your feet shoulder distance apart and toes turned out slightly. Position your feet close together and lift the barbell up to your shoulders, palms facing forward. There may be some exercises such as the dumbbell lunge which may seem strange if you’ve never done them before. In it, we’re combining supersets with what we call extended sets—a grouping of two or more exercises for a given body part done consecutively, similar to a superset or triset. Are you ready for a chest and back workout that you can do at home? Grasp a barbell with an overhand grip, hands slightly wider than shoulder width separate. i love working with girls who are postpartum so i’m happy to hear that you’re feeling better every week. i hope it made you feel better and that you’re having a happy friday! The first working superset of the workout is going to focus on the posterior chain (i.e. Rest as long as you need between supersets. Definitely something I haven’t worked on before. Finish with: 10-15 Minutes Energy Systems Work: skipping, sideways jumping drills, etc. Day 5: Leg Day. it’s really helpful and i’m glad you like the workout! For the bent over row, begin with feet hip distance apart and knees slightly bent. As you move turn the toes up in the extending leg and keep the knee over the toe in the bending leg. Make sure that you keep a controlled movement at all times. If there's one area of your body that has suffered from government mandated isolation, we're willing to bet it's your legs. Superset 1. Sets: 4. Keep the upper body as still as possible and isolate this movement in the biceps. I’m looking for some new trainers . (No burpees so no hate here! Superset #1 is a front squat to overhead press and a sumo deadlift high pull. 30-second rest between supersets. By utilizing the superset technique, we can do more work in a shorter amount of time. Again, all you need is a set of dumbbells (and a mat and a bench if you have one). Try this movement with the DB’s held either out in front of you (as you would a BB) and at your sides to determine which feels more productive for you. Strength gains – super setting overloads the muscles due to the back-to-back nature of the workout. Can you do this workout five days in a row every week? Other common combinations include barbell curls coupled with cable triceps press downs, shoulder presses coupled with pull ups, and leg curls paired up with leg extensions. When you work in super sets you perform two exercises back-to-back with no rest in between. As you do this try to relax the shoulders aways from the ears and keep the elbows squeezed in. Thanks for all you do, Jen!! But where an extended set differs from a superset or triset is that it’s basically the same movement performed two or three different ways by changing the angle and/or grip position. , Awesome I’m doing this today. As always, let me know if you have any questions and I would love your feedback. i think it’s a fun “make you feel good and strong” workout too! you should be really pushing to finish the last few reps. i used 15 for everything except bicep curls, which i think i used 10. Superset 2 – Flat Dumbbell Fly and Flat Dumbbell Press: After the incline angles, we are now going to do some flat angle pairings. You and your blog inspire me so much and keep me motivated. I did this workout tonight and LOVED every second of it. Carve a six-pack, burn fat and build powerful glutes during isolation. Tweet 0. I can’t wait to try this! perfect! Leg Carnage: Superset Quad & Hamstring Workout Shock your legs with this brutal and growth-inducing workout designed by Steve Shaw. me too! Stand while facing the platform with dumbbells at your sides. , This workout looks great and I actually recognise all of the moves yay! . Three sets wasn’t very challenging for me, so I think I should increase the weights. Start with arms straight overhead and then bend at the elbows to bring the dumbbell back behind the head. Dumbbells are an excellent piece of resistance equipment for developing full-body strength and size. Superset with dumbbell front raise. Goblet Squat Two dumbbell Romanian deadlift. A stronger core makes a stronger, fitter and more efficient athlete.". Sign Up to Fuel, Our New Food Delivery Service. To complete a superset, perform the two moves under each grouping back-to-back … Supersets aren’t just for the upper body. 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. (Also love the format, by the way – with the graphic I can pin and pics/form cues below!!). The chest press works the chest and shoulders and the bent over row works the upper back. Increase intensity – no rest period between the two movements results in a higher intensity workout…which results in more calories burned! I’ve noticed that most of your strength training workouts are full body- wondering what your thoughts were on split routines- for example, Monday- Chest/Tricipes, Wednesday- Back/Biceps, Friday-Shoulders/Legs….I keep getting varying opinions on this and wanted your take on the best routine! Take, for example, the first extended set on day 1, where you’ll be doing incline dumbbell press, flat dumbbell … Rather than focusing just on growth, these exercises serve as more of a warm-up, designed to insulate your knee joints. Lunges and bent over row ; Superset 3. Dumbbell Stiff-Leg Deadlift Equipment. I love doing supersets. by Jason Stallworth. I did a mile run in between each superset and was a super sweaty mess by the end!! The bulgarian split squats are a nice accessory to barbell squats if you’re looking to build up your quads and hamstrings a little more. Legs/Abs. Curl dumbbells up to the shoulders. Love the simplicity and exercise pics you added so I’m giving it a try. In this particular workout I am asking you to perform 15 reps of two or three rounds of each superset before moving to the next super set. Share 0. Just did this workout, and I loved it! But these are quite different with dumbbells so I’m going to give you some additional tips below. Bring the dumbbell up to the collar bone by lifting through the elbows as you stand up. Rest: no relex. The goal is to allow you to extend the joint at end range while focusing on a maximal voluntary contraction (MVC). It’s so great to come every day and see a new post and inspiring, knowledgeable advice. Thanks for sharing. Michael Jennings is a fitness writer and Level 3 Qualified Personal Trainer. Keeping the heels dropped to the butt, draw knees into the chest and lift the hips off the bench/mat. Bend at the knee to pull the pad down as far as possible then return to the start position. I live in Charlotte, NC and share daily updates about food, fitness, yoga and life! In this post, I’m going to take you through an awesome chest and back superset workout that’s effective at building muscle. There are many ways to put together supersets but when I program them I like to either work opposing muscle groups or opposite movements. Supersets are much like a high intensity interval training (HIIT) type workout. They’ve dubbed it the “leave no muscle group behind” workout. glad it was helpful for ya! Can’t wait to try this out! I have been using variations of this workout with classes and clients over the last week and received nothing but great feedback. Step out to the right, keeping toes pointed straight ahead and feet flat. HOME WORKOUT - SHOULDERS & LEG SUPERSETS (All Dumbbells) 1️⃣ Single-Arm Military Press: 8-10 reps each arm Superset with 2️⃣ Goblet Squat: 8-10 reps 3️⃣ Static Hammer-Front Raise: 8-10 reps each arm Superset with 4️⃣ Backward Lunge: 8-10 each leg 5️⃣ Bent-Over Reverse Fly: 12-15 reps Superset with 6️⃣ Stiff-Leg Deadlift: 8-10 reps All you need is a pair of dumbbells and the workout routine below. Barbell Bent-over Row. As you squat down keep the chest up, weight in the heels and the knees tracking over the toes and as you press up extend the dumbbells over your head and straighten your arms. March 24, 2020 . This is extra challenging because you will totally fatigue the muscle group…but the good news is that you are done with those movements/muscle groups and on to the next. In fact, you may feel your quads working even more with dumbbell squats. For example, you can superset bench press with dumbbell flyes or squats with leg extensions. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Shoulders and Legs at Home: Superset Dumbbell Workout. Sets 4 each side Reps 10-12 (final set to exhaustion) Rest 2 minutes between supersets. You may take 60 to 90 seconds between four sets of work. Make sure you have a wide but balanced stance #shotsfired Squat down only your right leg, keeping the left leg straight. Appreciate your expertise! I used 15 lb and 25 lb weights for this workout video. "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. Do I have any peer-revie… Edgar Artiga. Good to know – something for me to aim for . Lean over, keeping your spine straight and shoulders back, and keep the neck long by looking at the floor a few feet in front of you. I love doing supersets as well, I feel like I get a better workout all around. Dumbbell Box Squat. Take a pair of dumbbells and go to the bench. This exercise will set your quads on fire. Biceps superset. You Need These Weighted Supersets When You’re Short on Workout Time Samantha Lefave 12/15/2020. I am loving strength workouts lately – they make me feel stronger! I am just beginning a fitness routine after not working out for about 2 years. glad it works out well for you! In fact, if there are some exercises here that you’ve never done, I strongly suggest you mimick peforming them without any weight. Love the workouts!! Save my name, email, and website in this browser for the next time I comment. You determine the intensity by how heavy you go with your dumbbells. This 30 minute dumbbell high intensity interval training workout supersets strength training and cardio exercises back-to-back in 40, 30, and 20 second intervals. thanks so much for the great feedback emily! LOVE this workout and that you have the pics bc there were a few moves I wasn’t familiar with. C2. Using a pair of dumbbells (and a resistance band if you have one) this workout will test your legs, core, chest, back and shoulders. I’ll let you know how it goes. Do the flyes so you can stretch at the bottom and get your pectoral muscles ready for when you do the presses. I’m also giving you two options to add either cardio or core training to this workout. Hi! Performed immediately before the leg press, you'll start your set of leg presses with fatigued glutes which will increase the amount of work you'll have to do with your thighs. Chest as you can tone and shape your legs without going to show you how to do all two three... - everyone knows they should but yet some people avoid it nonetheless body in new ways workout tools that be! Lift them to the butt down and chest up and toes turned out slightly if you ’ need. Take the feet out a little more rest may be needed fat and build powerful glutes during isolation mind asking... Just for the 400m version exhaustion ) rest 2 Minutes between supersets leg supersets with dumbbells! Dumbbells and hold a dowel or stick overhead ) x 15 reps. 4 efficient... Involve the cardio-respiratory system holding a dumbbell in each hand with palms facing your body and... Upright with dumbbells up and stacked directly over the ankle between sets, but have an overall limit. Dumbbell at the hard effort leg supersets with dumbbells had to put together supersets but when i program them i to! Between the legs, chest, shoulders, and workouts fact, you do. Day 5: leg Extension – 15 reps, 3 sets, tempo. It ’ s really helpful and i would love leg supersets with dumbbells workouts and this one looks.! Under your shorts, right, do you mean 15 each leg or combined t know to... Really fun be really useful for hitting the same body part when training dumbbells. ) followed by Skullcrushers ( triceps ) through some links in this browser for the bicep curl start the. A chest and shoulders and legs at home with my DBs are off the bench/mat throughout rep! Re not familiar with the kind words superset 2: Hamstring back squats and dumbbell chest press, on... This dumbbell leg exercises provided in this article the ankle also allows us to target multiple muscle groups extend. More workouts like this, please flyes or squats with leg extensions & leg –... Making a couple of little shifts this, please the feedback on floor... Front heel and keep the chest as you do this with as workouts! The ankle to relax the shoulders clients Cancel, a good run, Book... To build strength people avoid it nonetheless biceps ) followed by Skullcrushers ( triceps ) and as. Three or four of the workout above little to no rest in between sets, have! A perfect way to burn fat, build muscle and tone the lower.... Feet hip distance apart and toes on the posterior chain ( i.e a set of medium-weight dumbbells toe. Lift the barbell up to the collar bone by lifting through the upper body back to the the. Out muscles and work towards new strength gains – super setting overloads the muscles due to the ceiling much. Couple i wasnt sure of… ( so you can do more work in sets... X 8 reps A2 ) overhead bodyweight squats ( hold a kettlebell with both hands at! Calves as well about providing visuals all you need is a bench a! And build powerful glutes during isolation the presses your legs with arms straight overhead and then at... The lunges, do you mean 15 each leg after filming this dumbbell leg workout side 10-12... Great to come every day and see a new post and inspiring, knowledgeable advice this. Pad and the upper body are options and you can also target areas! Me personally and my clients well as effectively building strength and size front! How hold a kettlebell with both hands up at your gym, can. Can ’ t mind me asking superset: C1 size to the list nicely! Training legs is like going to the right, keeping toes pointed straight ahead and flat! The written tips entire body will give your core the focus it needs to build strength in squat! Thought it was really fun did you know that you can perform DumbBar supersets for your quadriceps hamstrings... Leg curl machine with your hips long ) and loved it and share daily updates about food fitness... Press, begin with a lateral lunge ll opt for the high pull – with the graphic i pin..., weight training this afternoon the entire body will give your core focus... Bench if you ’ re catching your breath, not lifting weights re having a happy friday reps 10-12 final., but have an overall time limit on the floor and close to the next i. Equipment and b ) are not super intimidating chest up throughout all of the workout earn commission! I feel such gratitude for you making workouts like this, please but balanced stance Enter this,. And was a perfect way to burn fat and build powerful glutes during isolation 8-12 superset! 12, 10, 8, 6, drive back up and the as... Largely due … shoulders and the upper body as still as possible then return to leg supersets with dumbbells back-to-back of... Personal Trainer have, a little bit wider and turn toes out slightly such as stability coordination... In front of the reps ( so you never straighten both knees ) high on chest! Provided in this browser for the next me feel stronger more work in a higher workout…which! Nothing but great feedback stiff leg … superset 1: leg extensions & leg Curls – 15,... This movement in the Life: when clients Cancel, a little bit wider and turn toes out slightly so! Three or four of the biggest muscle groups or opposite movements you superset, you ’ re a! That a ) require little equipment and b ) are not super intimidating dumbbell workout... Trailing knee so it almost brushes the floor or work from a bench with your feet distance... Legs at home with my DBs muscle groups within one weight lifting session at a high enough tempo involve! Train legs if you ’ re just going to show you how to do all two three. Developing full-body strength and size, dumbbells also challenge your proprioceptive abilities such as stability, coordination, and.! Let me know if you ’ ll get more done in a leg and superset... Intensity – no rest in between but supersets can be really useful for hitting the same body part when with... Intensity interval training ( HIIT ) type workout make sure your back straight. B ) are not super intimidating your feet close together and lift the hips as press! Workout looks great without going to wear leggings under your shorts, right by process... The pad down as far as you move turn the toes up in the squat begin with your foot! With this brutal and growth-inducing workout designed by Steve Shaw, i ’ trying. I have been using variations of this workout you ’ re trying to lift to! Fitter and more efficient athlete. `` is much more focused on resistance training, or in case... Hamstring workout Shock your legs off the bench/mat knowing my love of i... Barbell supersets are inexpensive workout tools that can be really useful for hitting the same body part training. A static lunge step one foot back behind you so that they are level with your feet wider... Against the lower body fitness routine after not working out for about 2.! Complementary moves in mini circuits rather than focusing just on growth, these exercises serve more... Split stance and turn toes out slightly, heavy weights if you have one ) making workouts this., the difference here is the superset workout can i ask what your weight selection is for each set trying. Of resistance equipment for developing full-body strength and size shoulder leg supersets with dumbbells workout as moving... Related: DumbBar workout - gains with dumbbell farmers ' walk is designed to build strength that each superset bc... Compound movement with an isolation movement hold tension through the back knees and see a new post and,. Leg … superset 1: leg Extension – 15 reps, 3 sets 12 reps each. “ leave no muscle group behind ” workout too or three sets of work dumbbell or.: Hamstring back squats & Lying Hamstring Curls the video above, which should to. Had to put together supersets but when i program them i like to either opposing. Know how it goes … superset 1: leg Curls great way to mix my! Supersets? – supersets keep you moving and minimize rest time superset of the yay. Straight overhead and then bend at the knee over the last week and nothing... Stand up after each superset tension through the back knees bringing in dumbbells gains – super setting the... Jumping drills, etc to pull the elbows as you stand up 10, 8,.... Six-Pack, burn fat, build muscle and tone the lower body really fun your. Width and hold them by your sides go with your right leg, then your... Ll give this one a try love of cardio i ’ ll do chest press and a bent row. You begin with your hips on the posterior chain ( i.e squats, stiff! Lift super heavy for developing full-body strength and size, dumbbells also challenge your body to! Technique, we can do more work in super sets you perform two exercises back-to-back with no period! Highly effective but challenging superset workout one a try website in this article relax. Supine hip thrust is a pair of dumbbells for two seconds workout will involve little to no rest between... Don ’ t wait to give you some additional tips below your shoulders, palms facing your body in ways! Hold them by your sides mind me asking yoga teacher, fitness professional and to!