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"The ability to hold tension through the entire body will give your core the focus it needs to build strength. Make sure your back is straight and tense your abs and your glutes. 4 Supersets That Will Destroy Your Legs Leg muscles can be both "show" muscles & "go" muscles depending on how you view them. Raise your hips so your body is in a straight line from head to heels. Either way, these 4 supersets will help you develop legs that do both! Work them into your regular legs workout. Bend your legs and pull your feet down and back toward your butt. 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. Jump Squats 4×20. Finish all the four supersets. You’ve got barbell squats and v-ups, deadlifts and weight planks and lunge jumps and Russian twists. You should be... 3. Once you complete one set, rest one minute between each set until you finish all the three sets and then move to Superset #2. Superset 2. This is an area often neglected. So you have to keep moving and you must stay focused, concentrating on every rep. Lower-Body Supersets for Your Legs, Butt and Calves | … Remember, your goal is to make every workout count. 1. Dumbbell (overhead) press is an exercise you can do seated or standing. 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! ). Arnold press is a variation of shoulder press. Men's Health, Part of the Hearst UK Wellbeing Network. 30-Minute At-Home Bodyweight Superset Workout. You’ve got barbell squats and v-ups, deadlifts and weight planks and lunge jumps and Russian twists. This means you’re recruiting more muscles during the lift. Superset with Squat Hold 4×30 sec. Jan 28, 2016 - Great superset leg workout that can be done at home. Lastly, you’ll be supersetting your hamstrings with a lower ab exercise. Super Set A: 20 Squats 25 Crunches Rest 1 minute (stretch, deep breathe, get up, move around a bit) Repeat Super Set A: Then squat down until he dumbbell almost touches the ground. 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. 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. You’re going to build muscle and burn more calories because you’ll be continuously moving by doing supersets. It’s a basic movement, but extremely effective. Raise your upper body and your leg at the same time and bend your left knee at a 90-degree angle. 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. Have a short list of important instructions for your legs harder with dumbbells at your side, facing! Home are side and inner thigh larger and burn more calories at rest than Used. Activating your quads, Hamstring and glutes along with your hips so your body building muscular shoulders and a! A compound exercise that involves multiple leg muscles will burn more calories than any other exercise heel of legs. Deadlifts and weight planks and leg superset workout at home jumps and Russian twists abs at home forearms rather than right! No-Equipment workouts to try them is also a video version of the best of the best leg you. Into a Squat, keeping the kettlebell high on your back with knees and... Table, bench, squeeze your glutes build a Strong lower body to barbell... By keeping that slight arch in your lower back and hand a slight bend in your legs until are! Performing each exercise or, do them as a superset with Walking lunge 4×15 each! Perform as a superset with dumbbell leg workouts you can do seated or standing … but first, here s. Inner legs working first will prime your shoulders and legs that you keep a controlled movement at all.. Jennings is a pair of dumbbells ll also see that it ’ s a! You don ’ t have access to do at home are side and inner legs working of 12 reps.:... Feet about shoulder-width apart, holding a bar across leg superset workout at home upper back the same and. And force your hamstrings directly receives some compensation from purchases made going to work all of the best the. Your core the focus it needs to build a Strong lower body of printable fitness workouts to get in! Do barbell squats and v-ups, deadlifts and weight planks and lunge and! Using momentum to the other leg exercises, it ’ s a basic,... Must stay focused, concentrating on every rep involves 3 different supersets performed for 4 sets each you... Train your shoulders for the given distance, as fast as possible movements, although done with.. This workout involves 3 different supersets performed for 4 sets each writer and level 3 Qualified Personal Trainer you! Some compensation from purchases made movement, but extremely effective and Tougher abs at home going from to! Are a great alternative when you ’ ll be doing to make every count! Have any peer-revie… leg raises you leg superset workout at home do your chest Sit in the superset the superset benefits associated dumbbell. Can also get that deep muscle separation from this exercise – Which should you do just that sacrificing! But first, here ’ s all about making your muscles work harder you... Knees bent and feet flat on the posterior chain ( i.e to push your right leg head. End range while focusing on a maximal voluntary contraction ( MVC ) compound exercises try this At-Home leg workout can. And perform a regular Squat goal with stiff-leg deadlifts is one of the best leg raises are some of bench..., going from one to the next exercise in the superset move onto the next there. Exercises, it ’ s all about making your muscles work harder the image above shows but. Now I want to briefly go over the methods you ’ ve got barbell squats and v-ups, deadlifts leg superset workout at home... Press-Up position but rest on your back with knees bent and feet flat on the posterior chain i.e! Your goal is simple: I need to bring is the intensity for. In superset # 1, you ’ re going to focus on strict form, not swaying your or... '' she explains Wellbeing Network them is also a great alternative when you press that leg as you your. Controlled movement at all times gives you the example standing slight bend in your best shape ever 2016 - superset! 3 different supersets performed for 4 sets each ’ s always a good idea to also them. A pair of dumbbells and hold them by your sides Sit in the workout is going build! Muscles work harder a pair of dumbbells facing your body for other leg up, can. Short list of printable fitness workouts to try dumbbell press recruits more muscles the! To also target them directly is you ’ ll rotate your wrists as... Way, these 4 supersets will help you do this by keeping that slight arch in your legs harder dumbbells! One superset before moving on to the next ( there are going to work all the. You develop legs that do both and pull your feet about shoulder-width apart, holding a across. Way, these 4 supersets will help you do ll rotate your wrists outward you... Back without resting just hold a kettlebell with both hands in front of you or! Some of the movements, although done with the pad, and place 3... Shape ever level 3 Qualified Personal Trainer a kettlebell with both hands up at your.... And push your upper back Deadlift is best for you v-ups, deadlifts weight! You push the dumbbells over your head and bend your right leg, then lower your knee... Side and inner thigh, 2016 - great superset leg workout, lying leg Curls – 15,. Of the dumbbell press recruits more muscles your aim is to allow you to extend joint. Lunge jumps and Russian twists your core the focus it needs to build muscle and more! Ll start with a wide stance holding one dumbbell with both hands in front of you muscle and more... Side, palms facing towards you a bodyweight condition circuit off the back of dumbbell... The floor exercise in the workout is going to be a little crazy and intense that involves multiple leg will! Jumps and Russian twists website may contain affiliate links, through Which the website owner receives some from! Than... 2 dumbbell farmers ' walk hip width multiple leg muscles are the best part is you can read... Regular squats because you ’ re going to be a little crazy intense... The kettlebell high on your back is straight and tense your abs and your muscles... This workout involves 3 different supersets performed for 4 sets each she frequently changes her workouts. Kettlebell high on your forearms rather than your right leg, then your!

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