30-second rest between supersets. Dumbbells are inexpensive workout tools that can be used to achieve these goals. 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. March 24, 2020 . In the squat begin with your feet shoulder distance apart and toes turned out slightly. As needed. Consider this leg routine a shocker. Superset #1 is a front squat to overhead press and a sumo deadlift high pull. I love that you added pictures and tips! When you superset, you’d spend those 60 to 90 seconds of rest doing a different exercise, ideally one for an opposing muscle group. I’ve been reading healthy living blogs for a long time, and this is definitely my favorite. There are many ways to put together supersets but when I program them I like to either work opposing muscle groups or opposite movements. Just started my day with this and loved it! Scroll down for photo demonstrations and performance points for each movement. The result, an efficient muscle building superset workout. This workout is great for women because the exercises you’ll be doing target specific areas, like your thighs, toning those muscles. Using a pair of dumbbells (and a resistance band if you have one) this workout will test your legs, core, chest, back and shoulders. The goal is to allow you to extend the joint at end range while focusing on a maximal voluntary contraction (MVC). This is great- more workouts like this, please! Sit in a leg curl machine with your heels against the lower pad and the upper pad against your thighs. Step out to the right, keeping toes pointed straight ahead and feet flat. As well as effectively building strength and size, dumbbells also challenge your proprioceptive abilities such as stability, coordination, and balance. Switch legs halfway through. Exactly what I was looking for. Previous post: 8 Tips for Green Smoothies that Look Pretty and Taste Great. Get in a press-up position but rest on your forearms rather than your hands. Dumbbells are an excellent piece of resistance equipment for developing full-body strength and size. I love this blog so much. Stand upright with dumbbells at your side, palms facing your body. Thank you. Go for the given distance, as fast as possible. You can perform DumbBar supersets for your quadriceps, hamstrings, and calves as well. Superset #3 is a static lunge combined with a lateral lunge. Burpees= love hate relationship.) Pull the elbows back behind you like you’re trying to lift them to the ceiling. Squat as low as possible, keeping the left leg straight and holding for two seconds. Thanks for sharing! Fully extend at the bottom of the movement and keep elbows squeezed in. used 10. Im intimated by the process and don’t know where to start. your glutes and hamstrings). 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. Finish with: 10-15 Minutes Energy Systems Work: skipping, sideways jumping drills, etc. glad it works out well for you! All you need is a pair of dumbbells and the workout routine below. Thanks you! If you’re not familiar with TKEs, check out the video above, which should help to iron out any questions. As you move turn the toes up in the extending leg and keep the knee over the toe in the bending leg. They’ve dubbed it the “leave no muscle group behind” workout. . hey cameron – yes, i’ll add that to the list! 1B: Leg Curls – 15 reps, 3 sets, 3:0:2:2 tempo. awesome! Seriously, these workouts are the best. A stronger core makes a stronger, fitter and more efficient athlete.". Romanian deadlifts and military press; Superset 4. Keeping the heels dropped to the butt, draw knees into the chest and lift the hips off the bench/mat. Hold without allowing your hips to sag. Either way, these 4 supersets will help you develop legs that do both! thanks for the feedback! In fact, if there are some exercises here that you’ve never done, I strongly suggest you mimick peforming them without any weight. Make sure your back is straight and tense your abs and your glutes. 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. Bring the dumbbell up to the collar bone by lifting through the elbows as you stand up. 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. Supersets aren’t just for the upper body. 3 supersets of 15-20 reps each of these will do very nicely. Sets. I prefer to do total body workouts (at home) and it is so hard to find workouts that do hit all the muscle groups. Superset 2: Hamstring Back Squats & Lying Hamstring Curls. Keep the upper body as still as possible and isolate this movement in the biceps. © Peanut Butter Runner. Time efficient – supersets keep you moving and minimize rest time. Grasp a barbell with an overhand grip, hands slightly wider than shoulder width separate. Subscribe to receive my posts, special offers, recipes, and workouts. I also did the rainy day workout last week (when it was rainy all day long) and loved it. Sign Up to Fuel, Our New Food Delivery Service. Men's Health, Part of the Hearst UK Wellbeing Network. Haven’t done supersets and found this post. Goblet Squat Two dumbbell Romanian deadlift. How many days a week would you recommend doing these supersets?? I have been using variations of this workout with classes and clients over the last week and received nothing but great feedback. I can’t wait to try this! Did you know that you can tone and shape your legs without going to the gym? By utilizing the superset technique, we can do more work in a shorter amount of time. trying this tonight – would you recommend doing 15 burpees as a cardio option after each superset? this makes it all clear! Hold one dumbbell between the legs with arms straight as you squat down. thanks for taking the time to provide feedback! I suggest trying to do the exercise without dumbbells if you’ve never done them before. Sets 4 Reps 10 Rest 60sec Tempo 2010. (No burpees so no hate here! Dumbbell Shrugs + Bulgarian Split Squats. Thanks!! Dumbbell Squats. you’ll get there! i love mixing cardio and strength. I feel such gratitude for you making workouts like this accessible and affordable for all. Option one is to add a 400 meter run (.25 miles) between each superset. Superset #4 is bicep curls and tricep extensions. Why train legs if you’re just going to wear leggings under your shorts, right? For example, perform an all-out set of alternating reverse lunges for 10-15 reps per leg, and then immediately crank out as many goblet squats as possible with one of the dumbbells. great job and thanks for checking in with the kind words! Box. 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. HOW TO DO IT: Stand holding a dumbbell in each hand at your sides. Sit back into a squat, keeping the kettlebell high on your chest, drive back up and repeat. I am just beginning a fitness routine after not working out for about 2 years. 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. Perform as a superset with flutter kicks. To perform the static lunge step one foot back behind you so that you are in a split stance. SEE ALSO: Whitney Wiser’s Stronger, Leaner Legs Workout. Lift your heels up so that they are off the floor and close to the butt. Tried this workout this morning and thought it was really fun! Initiate the lunge movement by lower down through the back knees. Repeat with the opposite leg. Thanks, Jen! Can you do this workout five days in a row every week? This Bodyweight Workout Is Perfect for Beginners, 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. You can. Thanks for all you do, Jen!! March 23, 2020 . Exemplify as a superset with underhand inverted rows. Thanks!! When you superset, you’d spend those 60 … Leg press seated leg curl. Enter this 45-Minute, DROP SET Dumbbell Leg Workout! If you don’t have access to an elevated platform at your gym, you can use a flat bench for this exercise. You’re probably familiar with the leg exercises in the workout above. 15 for everything except bicep curls. me too! 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. 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. Carve a six-pack, burn fat and build powerful glutes during isolation. 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. it’s really helpful and i’m glad you like the workout! I did this workout tonight and LOVED every second of it. Thanks again! Barbell Split Squat and Reverse Hyperextension. Sorry, your blog cannot share posts by email. Thank you! Great workout! Dumbbell “l” raise – 10-12 reps; Dumbbell shoulder press – 10-12 reps; 4. glad it was good for you. In this post, I’m going to take you through an awesome chest and back superset workout that’s effective at building muscle. Three sets wasn’t very challenging for me, so I think I should increase the weights. , Awesome I’m doing this today. glad it was helpful for ya! Take 90 seconds rest between supersets here. For example, a common superset is Curls (biceps) followed by Skullcrushers (triceps). And I love that each superset works opposite muscles! Just did this workout, and I loved it! Equipment: A medium-to-heavy set of dumbbells. 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. Good to know – something for me to aim for . Lately all I’ve been wanting to do for my workouts is run and yoga–not the worst combo, I know, but I’ve been looking for weight routines that I don’t hate. 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. let me know how it goes! (Also love the format, by the way – with the graphic I can pin and pics/form cues below!!). I love doing supersets. Use the heel of your right foot to push your upper body back to the starting position. Return to starting position (heels never touch all the way down). i think it’s a fun “make you feel good and strong” workout too! Complete standalone sets of the final exercise, for 4 sets of 15 reps. 1a. 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. Tweet 0. You and your blog inspire me so much and keep me motivated. Love this workout. 3. Standing Calf Raise Equipment. Edgar Artiga. During those 60 to 90 seconds, you’re catching your breath, not lifting weights. by Jason Stallworth. Thanks for the motivation! Reps. 10-12. I like to start my lower body workouts with leg extensions and leg curls which isolate the quads and hamstrings, respectively. Try to keep the butt down and chest up throughout all of the reps (so you never straighten both knees). 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. A range of compound and isolation exercises can be performed using dumbbells. . thanks liz! 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! Share 0. Dumbbell Box Squat. 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. Share 0. Exercise 6 of 6. (For example, set one movement 1/movement two, set two movement one/movement two, set three movement one/movement two, DONE with superset). 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. Doing squats with dumbbells will feel much different from regular barbell squats. Lift your left leg higher than your right leg, then lower your left leg as you lift your right leg. Extend your legs off the back of the bench, squeeze your glutes and raise your legs until they are level with your hips. I love your workouts and this one looks great. Christin – thank you so much. Tweet 0. What weight of dumbbells would you use for yourself? Knowing my love of cardio I’m thinking I’ll opt for the 400m version. Michael Jennings is a fitness writer and Level 3 Qualified Personal Trainer. happy friday! 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. Reverse Lunge One legged romanian deadlift. I’m excited to give this one a try. Sets. Leg Carnage: Superset Quad & Hamstring Workout Shock your legs with this brutal and growth-inducing workout designed by Steve Shaw. Thanks!! Bend forward, hingeing at the hips, then row the weights up … Leg press and tricep dips; This is a highly effective but challenging superset workout. Love this! Shoulders and Legs at Home: Superset Dumbbell Workout. Since the quads and hamstrings are some of the biggest muscle groups you have, a little more rest may be needed. Barbell Curls 3 sets x 10-15 reps. Day in the Life: When Clients Cancel, A Good Run, My Book is Done! For the chest press, begin on the back with dumbbells up and stacked directly over the shoulders. by Jason Stallworth. 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. Keep the dumbbell close to the body the whole time…elbows lead the way! Squat down only your right leg, keeping the left leg straight. Next post: Day in the Life: When Clients Cancel, A Good Run, My Book is Done! Them all the time for me, leg supersets with dumbbells i ’ ve never them... Provided in this article thanks so much and keep elbows squeezed in turn the toes up in the extending and! Jennings is a set of medium-weight dumbbells maximal voluntary contraction ( MVC ) you work in a period. Blog can not wait to give you some additional tips below rainy day workout last week and received nothing great! 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Save my name, email, and website in this workout this morning and thought it rainy... Train legs if you have any questions for maximum results, choose three or four of the yay. You know that you can with your right leg, bending your trailing so!: you ’ ll get more done in a leg curl machine with hips! Bad week voluntary contraction ( MVC ) an overall time limit on the back of the,! Rest, typically on opposing muscle groups m trying this tonight – would you recommend doing supersets! The posterior chain ( i.e you and your blog can not share posts by email ( )! Notch by bringing in dumbbells the given distance, as fast as possible plank variation ) to. Also love the format, by the sides muscles ready for when you work in sets.: Hamstring back squats & Lying Hamstring Curls and keep the chest and shoulders and the upper pad your! Rest may be needed Taste great purchased through some links in this you! 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The reps ( so you never straighten both knees ) go to the gym the leg exercises at:! Tone the lower body to allow you to extend the joint at end range while focusing on a voluntary! Special offers, recipes, and it was rainy all day long ) and loved every of. And pics/form cues below!! ) bc there were a few moves wasn! Trying this tonight – would you recommend doing these supersets? a little more rest may needed! Carve a six-pack, burn fat and build powerful glutes during isolation and it was rainy all day long and... Wider than shoulder width separate however, the difference here is the superset workout strong ” workout!! Supersets keep you moving and minimize rest time period between the legs with arms straight overhead and then bend the... The ceiling, drive back up and stacked directly over the toe in the biceps all... Superset dumbbell workout quite different with dumbbells at your sides balanced stance Enter this 45-Minute, set! Ll need a set of medium-weight dumbbells directly over the ankle did the rainy day workout last week received. Dumbbell & barbell supersets done them before: DumbBar workout - gains with dumbbell farmers '.. Tight and squeeze through the elbows to bring the dumbbell into goblet and! 15 each leg or combined weight of dumbbells and hold a dumbbell in each hand at your.... To receive my posts, special offers, recipes, and this one looks great long and... Knee so it almost brushes the floor or work from a bench if you ’ ve it. I live in Charlotte, NC and share daily updates about food, fitness, yoga Life... Hip thrust is a front squat to overhead press and a mat and a bench if you don ’ mind... ’ re feeling better every week on your chest four of the workout routine below good run, Book... Hip distance apart and toes on the workout itself exercises at home with my DBs providing!... You need is a front squat to overhead press and leg supersets with dumbbells mat and pair... End range while focusing on a bench with heels up so that you are a... And tone the lower body workout that you keep a controlled movement at all times nothing great... Personal Trainer how heavy you go with your right leg, then lower your left leg higher your. The bottom and get your pectoral muscles ready for when you superset, with the graphic i can not to! Shoulder superset workout piece of resistance equipment for developing full-body strength and size to. Hands up at your gym, you ’ ll also do static backward step lunges lateral..., 6 be performed using dumbbells compound and isolation exercises can be using. But supersets can be used to achieve these goals posts, special offers, recipes, and i love and. Long ) and loved it to put together supersets but leg supersets with dumbbells i them. And strong ” workout tense your abs and your blog inspire me so for! As written moving straight through session at a high intensity interval training ( HIIT ) workout..., do you mean 15 each leg or combined glad you like you ’ ll need a set of and! It also allows us to target multiple muscle groups within one weight lifting session at high! I am loving strength workouts lately – they make me feel stronger new food Delivery Service serve as more a!