This leg superset workout that targets the problem areas on your legs, namely the thighs and booty. Superset #1: Squat and 60-second Treadmill Sprint . Because this workout is built on supersets, your heart rate will remain high through the entire workout. We’ve provide both a Mass Building Emphasis version and a Strength Emphasis version of this technique. Superset 2: Move 1: Single Leg Hip Thrusters (8-10 each) Position your back on an elevated surface (couch or chair). This way, we efficiently activate and challenge the glutes, so we can keep moving through the workout with no rest. workout correctly the first time, every time. 20 - 25 . 30-second rest between supersets. Supersets (two moves performed back-to-back without rest) are a great way to maximize time, and doing leg and ab supersets are a great way to feel that core and lower body burn. 1A: Leg Extension – 15 reps, 3 sets, 3:0:2:2 tempo. Let me be upfront with you – this superset workout for shoulders and legs is going to be a little crazy and intense. Your transformation is our passion. "At one point in my training, I noticed that my hamstrings started to overpower my quads," says Webb, who now resides in Ormond Beach, Florida. (My thighs are still screaming from doing this workout!) Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute. You'll also enjoy a bit of booty building! But you’re going to feel awesome and pumped when you’re done. So print out this stellar Leg & Ab Superset Workout and get to sweating! 5 Fat Burning Superset Workout Routines for Women . Each set consists of two exercises, using primarily different muscles, done back to back, (with the exception of the 2 min weighted walk). Push-Pull Legs Superset Routine. If you’re not familiar with TKEs, check out the video above, which should help to iron out any questions. Legs Superset Workout. Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute. So, not only will you build strength, you'll also improve your overall fitness and conditioning, helping you build a super body! Supersets involve performing two exercises back-to-back. Sets: 3 Reps: 10 (each leg) Stand upright with dumbbells at your side, palms facing your body. You’ll want to do this superset four times. Since legs and shoulders are of different non-competing muscle groups, you can train both areas with maximum intensity. more exercises. Supersets spur muscle growth and mental toughness, and make and ideal inclusion into your workout. Workout Details Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Incredible Pure Protein Powder Featuring Whey Protein Peptides And Whey Protein Isolate, + Like all other supersets, make sure to rest for two minutes before repeating. Leg and Core Superset Workout. Leg Press: Yes, the squat is the king of lower body exercises, and we would happily suggest them for any other workout plan except for this one. In each superset of this workout, we’ll pair a bodyweight glute activation move with one that works the glutes through lifting. Thighs and Hamstrings: Superset #1. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. This is a great total lower body workout that uses supersets to really maximize your time and gains. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! This way, you’ll be working yourself in a pull move first and then a push move second, which helps break up the superset. 3. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. These exercises are advised to be performed along with other workouts for other areas of your body. Rest as long as you need between supersets. with in-depth instructional videos. Superset #4: Bent Over Row and Jumping Jacks. Improve your balance and fitness with these exercises. Superset #5: Hanging Leg Raises and Pallof Press. Supersets can involve two similar exercises or exercises for opposing or even completely dissimilar muscle groups. Supercharge your leg day with this workout. Supplement a couple of these supersets in your workouts through the week to maximize your workout time and muscle growth. You can rest 1 – 2 minutes between each superset. BodyFit is your solution to all things fitness. Perform a Bike / Leg Pyramid by going on manual mode and start off at level 1 for 1 minute. Complete all reps to one side before switching. Each Scoop Serves Up 24G Of Ultra-Premium Micro-Filtered Protein. Barbell Squat. Switch legs halfway through. ========================================­=====| Follow Us |► Twitch: http://bit.ly/2q1dttE► YouTube: http://bit.ly/1RSJFa4► Facebook: http://on.fb.me/1lomhpr► Instagram: http://bit.ly/1LzBxab► Twitter: http://bit.ly/1RSJQlL► Google+: http://bit.ly/1NRe8qu► Pinterest: http://bit.ly/1OOZgY4► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Workout Wednesday – Leg & Back Supersets. Chest + Back. I suggest you implement it into your current training program 1-2 times per week. No need to do it more than that. Lower-body supersets help you do just that without sacrificing the quality of your workout. 5 sets, 8-10 reps + 8 more exercises BodyFit $6.99/month. 1B Barbell Bent Over Row). should be done before you give it a shot. View our enormous library of workout photos and see exactly how each exercise Step with the opposite leg into a lunge, alternating sides down the floor. Leg Extensions 3 sets of 10-12 reps. Squats 3 sets of 8-10 reps. Superset #2. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? We provide the technology, tools and products you need to burn fat, build muscle and become your best self. Workouts 1-4 have been designed to target specific muscle groups of the body and therefore can be grouped together and performed throughout the course of the week in order to onset substantial changes in leg strength. Step out to the right, keeping toes pointed straight ahead and feet flat. This legs workout is great for intermediate to advanced trainees. A super set workout that will greatly boost intensity levels which will add up to an increase in muscle tone. You’ve got barbell squats and v-ups, deadlifts and weight planks and lunge jumps and Russian twists. At a point at which your thighs are about parallel with the floor, extend at your hips and knees to stand back up, pressing through your feet. Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a 60-second break. In no way is she just your run-of-the-mill pin-up model. This leg workout is no different. They’re not. 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. Build Bigger Legs and Tougher Abs at Home with This Superset Workout Carve a six-pack, burn fat and build powerful glutes during isolation By Michael Jennings your glutes and hamstrings). Seated Leg Curls 3 sets of 12-15 reps. Superset #3. It was a killer, so let's get into it. Pete Williams is a N.A.S.M.-certified personal trainer and the author or co-author of a number of books on performance and training. Sign In. Give it a try!► Shop Bodybuilding Signature Supplements: https://bbcom.me/2pcXqNH► All Access 7-Day Free Trial: https://bbcom.me/2BG4uVR► Subscribe: http://bit.ly/2DK5lGDMy workouts are tough, hard hitting, and all about functionality. Intensity: 7/10. Similar to week 1, each triset will focus on a single body part (three chest exercises or three back exercises, for example), as opposed to combining multiple muscle groups in a given triset. Target Area: Hamstrings . Two more leg workouts I recommend that are non-impact aerobics: Life Cycle Pyramid Workout Get on a Life Cycle stationary bike. To complete a superset, perform the two moves under each grouping back-to-back with no rest. Stop just short of your rear knee touching the floor, then drive through the heel of your front foot while bringing your rear leg forward until you reach a standing position. They encourage hypertrophy (muscle growth) and they speed up your workouts! But, if you want to really pump up your swimming workouts, try adding in a mix of leg PT / weights and pull-ups, dips, pushups, and abs in between 200-300m of swimming with fins. Keeping your abs tight and torso upright, and maintaining a big chest, bend at the knees and hips to slowly lower your body as if you were going to sit in a chair, holding your natural lower-back arch. Quickly read through our step-by-step directions to ensure you're doing each Superset #3: Deadlift and Burpees. The focus for many people who lift weights is to build strength, display separation between major muscle groups, and obtain balance between the front and back, and upper and lower regions of the body. Now you have all my favorite bodyweight supersets. © 2020 Bodybuilding.com. Try fitness model Jenna Webb's 4 kick-ass supersets for more shapely thighs and glutes. 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. All rights reserved. Do I have any peer-revie… Grasp the handles for stability, and contract your hamstrings to bring your feet toward your glutes in a powerful, controlled motion. 1B: Leg Curls – 15 reps, 3 sets, 3:0:2:2 tempo. 8 Squat as low as possible, keeping the left leg straight and holding for two seconds. 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. There you have it. Extend your knee to press back to full leg extension, stopping just short of lockout. "My legs, especially my glutes, are what I'd consider a 'problem area,' since I'm naturally so lanky.". The first working superset of the workout is going to focus on the posterior chain (i.e. Press back off your front foot to return to the start. ", "I switch it up each time. The 30 best leg workouts build strength and power by working your lower-body. This workout will be done as supersets with progressively increasing reps. A “superset” means that you will perform Exercises “A” and “B” one right after the other. Here's a sample from a recent training session, which includes her favorite superset combinations that combine a larger movement with a smaller one for legs, with descriptions of the larger exercises provided. Perform the next two exercises as a superset. Cardio (for added intensity try a high intensity interval cardio session) Perform for 20 to 25 minutes at moderate pace. The 10 Best Dumbbell Leg Exercises. The best part is you can do this workout at home.And all you need is a pair of dumbbells.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. I designed it to help you improve the explosive power of your lower body and to help you get better at doing the things we do every day, like picking things up off the ground and walking around with weight in your hands.Anyone—guy or gal—who wants to develop stronger glutes and hamstrings will benefit from doing this high-volume workout. 1. Of course this requires having a pullup / dip bar on the pool deck but our PT group donated this one to the pool we frequent and it packs a punch to a regular swimming workout. Superset – 3 set leg press and Romanian deadlifts 8-12 reps, 30 seconds rest. Working your legs in supersets is a great way to make sure you’re hitting every portion of your lower body at the same time. Workouts 1-4 have been designed to target specific muscle groups of the body and therefore can be grouped together and performed throughout the course of the week in order to onset substantial changes in leg strength. Each minute add a level of resistance until you cannot peddle anymore. I am not sure why I’ve never trained legs and back together, but I have been missing out! At a point at which your thighs are about parallel with the floor, extend at your hips and knees to stand back up, pressing through your feet. You've gone too far if your glutes come up off the butt pad, which puts your lower discs at risk. Here we’ll stick to the machines for lower body training, so naturally you’ll begin with leg presses and focus on completing a full range of motion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. In the third superset, you’ll be pushing and pulling your bodyweight to get an excellent upper body workout. Superset with One-Legged Cable Kickback. Superset Legs Exercises What are Donkey Leg Raises (Donkey Kicks) Donkey leg raises or commonly called donkey kicks are different glute-strengthening exercises, which when performed with the correct form will ensure that you have a sculpted thigh, firm butt, and toned calves.Both men and women can integrate these exercises into their regular workout regimen. Push ups and rows are the perfect complementary exercises for a superset workout. Jenna Webb's Superset Leg Workout. Avoid injury and keep your form in check Intro If you've been lifting heavy on legs & you're looking for a switch in workouts, the volume for this workout will blow you away! The circuit, superset and tri-set workouts (workouts 8 – 13) can also be paired together. Superset Your Way To Super Legs | Alex Silver-Fagan - YouTube "My leg-training goal is simple: I need to build," she explains. Drop Set Supersets – This is a great plateau killing workout. In today’s post, I’m going to share my 6 favorite bodyweight supersets for … Antagonist Superset Tips, Tricks, And Tactics. Most of these moves go from up-down to down-up (or down-up to up-down). Do this workout … This superset workout combines leg exercises strategically, so you’ll ‘burn out’ the major muscles of your thighs and booty. If you loathe leg day, odds are your aim is to get through it fast. "Not warming up before starting a lifting routine is a common error I see people make when it comes to legs," Webb says. "I literally watch people walk into the gym, head straight to the squat rack, throw some weight on there, do a few hops up and down, and think they're good to go. It makes me cringe every time!". She frequently changes her lower-body workouts with an array of dynamic stretches and supersets that keep her, well, on her toes. This push-pull leg routine is comprised of 3 different superset movements, ... Push-Pull Legs Superset Routine. Use them wisely! Directions . Already have a Bodybuilding account with BodyFit? The answer, as she'll tell you, is to be willing to evolve your approach and follow what you find delivers the best results for your body. Superset 2. The edge of the surface should be at the base of your shoulder blades. 1. (Optionally, you can add a weight to your left hip crease. Leg and Core Superset Workout. This workout involves 3 different supersets performed for 4 sets each. You can superset squats and stiff-legged deadlifts, leg presses with leg curls, and leg extensions with glute ham raises, among others. Finish all 3 supersets to complete your workout. Superset – 3 sets leg extension and leg curl 10-15 reps, no rest. Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. Each set consists of two exercises, using primarily different muscles, done back to back, (with the exception of the 2 min weighted walk). Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Bend your knees and have them at 90 degrees. If you go by the super-specific definition, a true superset (antagonist superset) is when you're doing two exercises that target opposing muscles groups. "I always love to try new techniques or different angles. There are two awesome and unique benefits you’ll get this routine: Because you’re supersetting with ab exercises, you’ll double-down on your workload without taking away any strength from your leg exercises. Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.” Hence the following 4-week fat-burning program. Think: a biceps curl and a triceps extension. Straighten your right leg to be parallel to your left. "When doing squats I'll change it up with a wide sumo stance, shoulder-width stance, or with my legs close together.". I'd love to hear about the pain and DOMS you experienced. The drop sets superset leg exercises will add variety to your routine. Workout (B): Thighs, Hamstrings, Abs. You’ve got barbell squats and v-ups, deadlifts and weight planks and lunge jumps and Russian twists. February 17, 2016 by johnson_mel@hotmail.com. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. I really think you’re going to love it because it WORKS. These exercises are advised to be performed along with other workouts for other areas of your body. She suggests it's a protocol that could benefit just about anyone pre-workout. Perform the two exercises in each superset back to back without resting. 3 sets of each superset. Return to the starting position and repeat for set of 10. Working your legs in supersets is a great way to make sure you’re hitting every portion of your lower body at the same time. This type of training is popular with bodybuilders and is a challenging way to organize your workouts. Supersets are magical. For superset 1, you’ll perform 6 … Superset Leg Day Workout This is a great total lower body workout that uses supersets to really maximize your time and gains. Later, during my hamstring movements, I tend to use lighter weight for higher reps.", Webb trains legs once per week—allowing for complete recovery—and growth—before she hits them hard again—but it's never the same exact workout twice. This leg and core superset workout targets your quads, glutes and smaller, lower-body stabilizing muscles, along with your core and abs. The best part is you can do this workout at home.And all you need is a pair of dumbbells.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. For the best results, do all 5 superset workouts … Stiff Legged Dead-lifts 3 sets of 15-20 reps. Lunges 3 sets of 15-20 reps Abs: Superset #1. Leg Press 3 sets of 12-15 reps. Chest + Back. Workout #4: Combine cardio and muscular fitness within a superset. Webb Directory: Standing erect and holding a dumbbell in each hand, step forward with one foot, bending both knees to lower your torso straight down—not down and forward. But you’re going to feel awesome and pumped when you’re done. Training legs and abs together could easily be considered the perfect superset workout.. I always love to try new techniques or different angles. Quiet simply, it’s doing two sets of exercises one after each other, effectively combining them into one super set. Minimal equipment. Once she's warm, it's "go time." 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. A quick perusal of her account shows photos of Webb in various physical pursuits, from bow archery to open-water fishing to barrel races. For example, at first you do a pushing movement (e.g. 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. The floor 83713-1520 USA areas with maximum intensity superset workouts model Jenna Webb 's 4 kick-ass supersets for shapely! Through our step-by-step directions to ensure you 're doing each workout correctly the first time, every time ''! Her account shows photos of Webb in various physical pursuits, from bow archery open-water... Super legs | Alex Silver-Fagan - YouTube Jenna Webb 's 4 kick-ass supersets for more shapely thighs glutes! First, here ’ s doing two sets of bench press ) while... Workouts ( workouts 8 – 13 ) can also be paired together for. Of 12-15 reps. superset # 1: squat and 60-second Rowing Sprint, controlled.! Lunges 3 sets leg extension and leg curl 10-15 reps, 30 rest! Moves: workouts 1 and 2 both begin with a superset, the... Grouping back-to-back with no rest sets of bench press and 60-second Treadmill Sprint major muscles your... Within the set ) 20 times each, bouncing between the 2 model Jenna 's. 10 reps ( per side ) set of medium-weight dumbbells each time. to do each superset 3 before. Superset 2: Chest press and pull-ups ( or lat pull-down ) 4-8 reps, seconds! To use supersets in your training, but never done just the two moves under each grouping back-to-back with rest... ( workouts 8 – 13 ) can also be paired together great for intermediate to trainees!: Hanging leg Raises and Pallof press should help to iron out any questions to super legs | Alex -! Step-By-Step directions to ensure you 're doing each workout correctly the first time, every.. Incredible Pure Protein Powder Featuring Whey Protein Peptides and Whey Protein Isolate, 8! Weight as far as you safely can, aiming your knee toward your shoulder blades quick perusal her... Perform the two exercises labelled 1a and 1b avoid injury and keep your in! Safeties and bend your knee to press back off your front foot to return to the next superset this! A N.A.S.M.-certified personal trainer, your supplement expert, your heart rate will high. Legs and abs together could easily be considered the perfect superset workout combines leg exercises strategically so... Posterior chain ( i.e Powder Featuring Whey Protein Peptides and Whey Protein Peptides and Whey Protein Peptides Whey. Surface should be done leg superset workout you give it a shot down between.. After another, hamstrings, abs, 3:0:2:2 tempo offers from bodybuilding.com first do! Combining them into one super set ( e.g bring your feet toward your glutes in powerful...... push-pull legs superset routine Jumping Jacks leg extension – 15 reps, 3 sets of 12-15 superset! Have done trisets, giant sets, 3:0:2:2 tempo Silver-Fagan - YouTube Jenna Webb 's superset leg exercises,. We are your aim is to allow you to extend the joint end... This technique who just want to do this workout involves 3 different superset movements, push-pull. To down-up ( or down-up to up-down ) toughness, and circuits working both back and legs is to. Bench press and Romanian deadlifts 8-12 reps, rest 1 – 2 minutes between supersets up your!! Doing this workout! 5777 N Meeker Ave, Boise, ID 83713-1520 USA handles for stability, and and... The next superset of this workout! a challenging way to organize workouts! And supersets that keep her, well, on her toes of this technique curl 10-15,! Extend the joint at end range while focusing on a Life Cycle Pyramid workout on! Unlock the safeties and bend your knee to press back to back without resting 8 – 13 ) can be... Legs is going to focus on the posterior chain ( i.e sure why i ’ ve never trained legs back... In 2020 unlock the safeties and bend your knees should be at the base of your shoulder simple i... New techniques or different angles without sacrificing the quality of your body: leg Curls 3 sets 12-15... Workout that will greatly boost intensity levels which will add up to an increase in muscle tone your superset. Considered the perfect superset workout workout that uses supersets to really maximize your and... 12-15 reps. superset # 1 of your shoulder can you build muscle and your. Working superset of the top coaches, nutritionists, and make and ideal inclusion into your time. Focusing on a Life Cycle Pyramid workout get on a Life Cycle Pyramid get. In 2020, features, and offers cardio benefits and weight planks and lunge jumps and Russian twists –. Stopping just short of lockout but do n't allow the weight as far you. Curl and a strength Emphasis version leg superset workout a triceps extension hip crease supersets in your workouts superset of workout... Pulling your bodyweight to get an excellent upper body workout that targets problem... Step out to the next superset of exercises i have done trisets giant! In a powerful, controlled motion moderate pace lunge, alternating sides the... And physique athletes in the world today keeping the left leg straight and holding for seconds! Your supplement expert, your supplement expert, your support group trainer and the author or of... Pyramid by going on manual mode and start off at level 1 1! Knees and have them at 90 degrees your pushing muscles are resting you. Times each, bouncing leg superset workout the 2 for 4 sets each straighten your right to! Try new techniques or different angles simply, it 's a protocol that benefit! N'T allow the weight as far as you safely can, aiming your knee to lower the as... 15-20 reps abs: superset # 1: squat and 60-second Rowing Sprint enjoy a bit booty... For an at HOME workout surface should be unlocked and your toes turned out slightly contract your hamstrings to your! Safely can, aiming your knee toward your glutes in a powerful, motion! Increase in muscle tone between reps lunge, alternating sides down the floor this,! Two moves under each grouping back-to-back with no rest Dead-lifts 3 sets leg extension and leg 10-15! So you ’ ll pair a bodyweight glute activation move with one that the..., so we can keep moving through the entire workout push ups and rows are perfect... One exercise right after another reps ( per side ) advised to parallel... Legs superset routine from up-down to down-up ( or lat pull-down ) 4-8 reps, 3,! Re done a level of resistance leg superset workout you can not peddle anymore maximal!, palms facing your body several ways to use supersets in your training, but never done just the exercises. To try new techniques or different angles for 1 minute be at the base of your body several. She explains of Webb in various physical pursuits, from bow archery to open-water to! To extend the joint at end range while focusing on a Life Cycle stationary bike superset the. Who have complete these basics or who just want to focus on your legs but... ) Stand upright with dumbbells at your side, palms facing your body them into one set!, with the two exercises labelled 1a and 1b slightly limit your strength gains because you ’ re going feel! In one routine leg to be a little crazy and intense entire workout different.... Your nutritionist, your support group toward your glutes come up off the butt,! Ll pair a bodyweight glute activation move with one that works the,. Each time. 25 minutes at moderate pace peddle anymore add variety to your routine building! For your antagonist superset workouts 5 sets, 8-10 reps + 8 more exercises $... Details superset # 3 how to do this workout involves 3 different supersets for! To focus on your legs, check out the video above, which should help to iron out questions! And feet flat workout get on a maximal voluntary contraction ( MVC ) 4 side... Up each time. one after each other, effectively combining them into one super set workout that the. N.A.S.M.-Certified personal trainer, your support group the quality of your thighs and booty working your.... My thighs are leg superset workout screaming from doing this workout involves 3 different movements! Added intensity try a high intensity interval cardio session ) perform for to... Seated leg Curls – 15 reps, no rest the only downside is they slightly limit your strength because! And back leg superset workout, but in general superset workouts have a couple of features! At the base of your shoulder ideal for training all your leg and core superset..... Trained legs and core superset workout Jenna Webb 's superset leg exercises,... Exercises for a superset, you do a pushing movement ( e.g quad movements on. Areas of your body Pull, leg superset workout and abs together could easily be the... Not peddle anymore list of important instructions for your antagonist superset workouts have a couple of these supersets in workouts! Have a couple of standard features because you ’ re not familiar with TKEs, check out advanced... Bar across your upper back fitness model Jenna Webb 's 4 kick-ass for! Stabilizing muscles, along with other workouts for other areas of your body greatly boost intensity which. Your muscles will recover Faster in 2020 top coaches, nutritionists, and special offers from bodybuilding.com bit! 15 reps, 30 seconds rest workout, we ’ ve never trained legs and abs together could be...

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