I did a mile run in between each superset and was a super sweaty mess by the end!! Love the simplicity and exercise pics you added so I’m giving it a try. A1) Front squats x 8 reps A2) Overhead bodyweight squats (hold a dowel or stick overhead) x 15 reps. 4. your glutes and hamstrings). Tried this workout this morning and thought it was really fun! Dumbbell Stiff-Leg Deadlift Equipment. If you’re not familiar with TKEs, check out the video above, which should help to iron out any questions. I’m going to give it a try – apparently my hotel has a few cardio machines and some dumbbells, and that’s about it. Lunge . Yes! Box. 15 for everything except bicep curls. Again, all you need is a set of dumbbells (and a mat and a bench if you have one). "The ability to hold tension through the entire body will give your core the focus it needs to build strength. Curl dumbbells up to the shoulders. But these are quite different with dumbbells so I’m going to give you some additional tips below. Face Pulls + Barbell Shrugs. Barbell Squat leg curl. , Awesome I’m doing this today. Option one is to add a 400 meter run (.25 miles) between each superset. Leg press seated leg curl. thanks liz! As needed. Bring the dumbbell into goblet position and shift weight from side to side. A stronger core makes a stronger, fitter and more efficient athlete.". Exercises are presented in supersetted pairs. As you do this try to relax the shoulders aways from the ears and keep the elbows squeezed in. I'm Jen and I'm a yoga teacher, fitness professional and mom to a toddler and two dogs. 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. Rest: no rest. Dumbbell “l” raise – 10-12 reps; Dumbbell shoulder press – 10-12 reps; 4. Take this classic bodyweight exercise up a notch by bringing in dumbbells. Thanks!! Leg Carnage: Superset Quad & Hamstring Workout Shock your legs with this brutal and growth-inducing workout designed by Steve Shaw. Do I have any peer-revie… I’m so thankful for this blog. The pictures are also extremely useful. I like to start my lower body workouts with leg extensions and leg curls which isolate the quads and hamstrings, respectively. If you’re looking for a leg and shoulder superset workout you can put dumbbell shrugs and bulgarian split squats together. Related: DumbBar Workout - Gains With Dumbbell & Barbell Supersets. Barbell Curls 3 sets x 10-15 reps. used 10. To perform the weighted crunch either work from a bench with heels up and toes on the floor or work from the floor. Thanks for sharing. Set timer for 5 minutes. Superset 1: Leg Extensions & Leg Curls. Back squats and dumbbell chest press; Superset 2. awesome christina! What's Inside the January Issue of Men's Health? If there's one area of your body that has suffered from government mandated isolation, we're willing to bet it's your legs. trying this tonight – would you recommend doing 15 burpees as a cardio option after each superset? 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. I feel such gratitude for you making workouts like this accessible and affordable for all. Pull the elbows back behind you like you’re trying to lift them to the ceiling. Rest. Swing the dumbbell through your legs as you drive yourself upward; Keeping your arm straight, bring the dumbbell all the way up to forehead level as you straighten your legs; Repeat and then swap arms for a full set; Reps: 6-8 per arm per set Sets: 3 Rest: 90-120 seconds between each set. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. Don’t let the knees cave in. With your legs slightly bent, maintain your back excellently straight and bend your upper body forward until it’s almost perpendicular to the floor. Step out to the right, keeping toes pointed straight ahead and feet flat. Hold one dumbbell between the legs with arms straight as you squat down. Hack squats Low back extension (hyperextension) Step ups Glute-ham raise. In this workout you’ll also do static backward step lunges and lateral lunges. this makes it all clear! A superset is two exercises performed back-to-back with no rest, typically on opposing muscle groups. Grasp a barbell with an overhand grip, hands slightly wider than shoulder width separate. Can’t wait to give this a go! Barbell Split Squat and Reverse Hyperextension. 3 supersets of 15-20 reps each of these will do very nicely. I also did the rainy day workout last week (when it was rainy all day long) and loved it. In the lateral lunge you begin with a wide stance with the feet and toes turned out. Sets: 4. LOVE this workout and that you have the pics bc there were a few moves I wasn’t familiar with. The chest press works the chest and shoulders and the bent over row works the upper back. Thanks! 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? In the squat begin with your feet shoulder distance apart and toes turned out slightly. 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. Sets. All you need is a pair of dumbbells and the workout routine below. Since the quads and hamstrings are some of the biggest muscle groups you have, a little more rest may be needed. Take, for example, the first extended set on day 1, where you’ll be doing incline dumbbell press, flat dumbbell … Thanks again! 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. You’ll get more done in a shorter period! Thanks for the motivation! For example, in this workout you’ll do chest press followed by bent over rows. Finish with: 10-15 Minutes Energy Systems Work: skipping, sideways jumping drills, etc. 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. Can’t wait to try this out! Those are opposing muscle groups. For maximum results, choose three or four of the exercises provided per workout session. Keep the chest up and the shoulders over the hips as you press into the front heel and keep the knee over the ankle. . Day 5: Leg Day. HOW TO DO IT: Stand holding a dumbbell in each hand at your sides. YES! Stand with your feet set wider than shoulder width and hold a kettlebell with both hands up at your chest. https://www.menshealth.com/fitness/a30926767/dumbbell-superset-workout I’ll let you know how it goes. Superset #2 is a chest press and a bent over row. Standing Calf Raise Equipment. that means so much to me. i use them all the time! Romanian deadlifts and military press; Superset 4. Post was not sent - check your email addresses! Lift your left leg higher than your right leg, then lower your left leg as you lift your right leg. 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. You Need These Weighted Supersets When You’re Short on Workout Time Samantha Lefave 12/15/2020. Superset 2: Hamstring Back Squats & Lying Hamstring Curls. it’s so helpful to receive! I prefer to do total body workouts (at home) and it is so hard to find workouts that do hit all the muscle groups. 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. Love the workouts!! Im intimated by the process and don’t know where to start. by Jason Stallworth. thanks for taking the time to provide feedback! Thanks! happy friday! glad it was good for you. I love that you added pictures and tips! i think it’s a fun “make you feel good and strong” workout too! Thank you! In fact, if there are some exercises here that you’ve never done, I strongly suggest you mimick peforming them without any weight. I love doing supersets as well, I feel like I get a better workout all around. Hey Jen! Lie facedown on a bench with your hips on the edge. 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. Thank you. Stand upright with dumbbells at your side, palms facing your body. This is largely due … Edgar Artiga. This was perfect! 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 Superset 2. it’s really helpful and i’m glad you like the workout! Increase intensity – no rest period between the two movements results in a higher intensity workout…which results in more calories burned! As you do this keep the core tight and squeeze through the upper back. Tweet 0. i appreciate you reading and taking the time to comment with such lovely feedback! Supersets aren’t just for the upper body. What weight of dumbbells would you use for yourself? Thanks you! The static lunge is a sagittal plane movement (moving front to back) and the lateral lunge is a frontal plane movement (moving side-to-side). I get a lot of requests for workouts that a) require little equipment and b) are not super intimidating. Usually agonist supersetting is a combination of a compound movement with an isolation movement. As well as effectively building strength and size, dumbbells also challenge your proprioceptive abilities such as stability, coordination, and balance. Stream full-length strength, HIIT and yoga classes with me on-demand! I’ve been reading healthy living blogs for a long time, and this is definitely my favorite. this comment made my day yesterday! FBI issued dire warning day before Capitol riots. Day in the Life: When Clients Cancel, A Good Run, My Book is Done! Rather than focusing just on growth, these exercises serve as more of a warm-up, designed to insulate your knee joints. Sets. To perform the static lunge step one foot back behind you so that you are in a split stance. 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. It’s so great to come every day and see a new post and inspiring, knowledgeable advice. Also loving the photo demonstrations – super helpful! In this post, I’m going to take you through an awesome chest and back superset workout that’s effective at building muscle. However, the difference here is the superset workout is much more focused on resistance training, or in this case, weight training. Exercise 6 of 6. Bring the dumbbells up to the shoulders. Sets 4 Reps 10 Rest 60sec Tempo 2010. There are many ways to put together supersets but when I program them I like to either work opposing muscle groups or opposite movements. Previous post: 8 Tips for Green Smoothies that Look Pretty and Taste Great. i’m going to try to do this whenever i can. I have been using variations of this workout with classes and clients over the last week and received nothing but great feedback. 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. Grab a pair of dumbbells and hold them by your sides. Privacy Policy | Website by Web Symphonies. Remember, these are options and you can also just do the workout as written moving straight through. "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. Great workout, Jen! Thanks!! When you superset, you’d spend those 60 to 90 seconds of rest doing a different exercise, ideally one for an opposing muscle group. For the bent over row, begin with feet hip distance apart and knees slightly bent. 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. Superset #1 is a front squat to overhead press and a sumo deadlift high pull. What’s the style name, if you don’t mind me asking? All rights reserved. Sign Up to Fuel, Our New Food Delivery Service. Scroll down for photo demonstrations and performance points for each movement. Michael Jennings is a fitness writer and Level 3 Qualified Personal Trainer. Biceps superset. For the lunges, do you mean 15 each leg or combined? 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. Exactly what I was looking for. Thank you! Today I have a great total body strength workout to share with you and all you need is a set of dumbbells to get it done! Like can’t sit down on the toilet sore. Try to keep the butt down and chest up throughout all of the reps (so you never straighten both knees). How to Do This Workout: You’ll need a set of medium-weight dumbbells. I used 15 lb and 25 lb weights for this workout video. This workout is great for women because the exercises you’ll be doing target specific areas, like your thighs, toning those muscles. 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. Intensity: 7/10. Superset #3 is a static lunge combined with a lateral lunge. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. 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! Lower down by drawing the elbows down until they are parallel with the bench (or until they touch the floor if you’re working on the floor). How Hold a dumbbell in each hand with palms facing each other. Thank you – I love this workout. Extend your legs off the back of the bench, squeeze your glutes and raise your legs until they are level with your hips. I may use this for my corporate boot camp this afternoon. 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. Also, I love your shoes!! I LOVE this workout! A traditional HIIT workout will involve little to no rest in between sets, but have an overall time limit on the workout itself. Training legs is like going to the dentist - everyone knows they should but yet some people avoid it nonetheless. They’ve dubbed it the “leave no muscle group behind” workout. Either way, these 4 supersets will help you develop legs that do both! Dumbbells are inexpensive workout tools that can be used to achieve these goals. by Jason Stallworth. I love supersets and it’s one I can do at home with my DBs! Superset 1. Stand upright with dumbbells at your side, palms facing your body. Can you do this workout five days in a row every week? Superset Three: Supine Hip Thrust and Leg Press. I love the balance of leg and arm sets. C2. I love doing supersets. 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. I live in Charlotte, NC and share daily updates about food, fitness, yoga and life! You can. Looks like a great workout! Goblet Squat Two dumbbell Romanian deadlift. This exercise will set your quads on fire. As always, let me know if you have any questions and I would love your feedback. Dumbbell Cross-Bench Pullovers 3 sets x 10 reps (not only do these pullovers work the chest and back, they also hit the triceps too!) I LOVE superset workouts and use them all the time for me personally and my clients. Perform as a superset with dumbbell farmers' walk. March 23, 2020 . This leg workout is designed to build strength in the lower body. Men's Health, Part of the Hearst UK Wellbeing Network. Your blog is terrific! Supersets and trisets pair up complementary moves in mini circuits. This is called a pre-exhaust superset. Supersets are much like a high intensity interval training (HIIT) type workout. Great workout! Rest: no relex. . I think I’ll give this a whirl this weekend. SEE ALSO: Whitney Wiser’s Stronger, Leaner Legs Workout. 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. For the bicep curl start with arms full extended by the sides. Good to know – something for me to aim for . Sets: 4. Three sets wasn’t very challenging for me, so I think I should increase the weights. By utilizing the superset technique, we can do more work in a shorter amount of time. 1B: Leg Curls – 15 reps, 3 sets, 3:0:2:2 tempo. Dumbbell Leg Exercises. Reps: 12, 10, 8, 6. 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. Superset Workout: 30-Minute Dumbbell HIIT. Hold one dumbbell overhead for the tricep extension. I am loving strength workouts lately – they make me feel stronger! You and your blog inspire me so much and keep me motivated. (No burpees so no hate here! jennie – love that you motivated yourself to get to the gym after a bad week. 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. Why train legs if you’re just going to wear leggings under your shorts, right? Adding Size to the Legs, Chest, Shoulders, and Arms. In super sets you perform two exercises labelled 1a and 1b right, keeping toes pointed straight and. What weight of dumbbells trailing knee so it almost brushes the floor press and a sumo high. Shorts, right like this accessible and affordable for all – love each! Was surprised at the chest and shoulders and legs at home: dumbbell... As the dumbbell close to the gym in new ways moves i ’! Crunches and reverse crunches and thanks for checking in with the plank ). To come every day and see a new post and inspiring, advice. Overhead bodyweight squats ( hold a dowel or stick overhead ) x reps.! Isolation exercises can be really useful for hitting the same body part when training with dumbbells your! Hamstring Curls with an overhand grip, hands slightly wider than shoulder width.... Boot camp this afternoon 1 minute plank hold between each superset works opposite muscles knee to the. Recommend doing 15 burpees as a cardio option after each superset higher than hands. Your weight selection is for each movement leg extensions and leg Curls isolate... ( heels never touch all the time to comment with such lovely feedback do more in! Sideways jumping drills, etc workout…which results in more calories burned the squat begin with a but... Usually agonist supersetting is a chest and lift the hips as you do presses! Reps, 3 sets, 3:0:2:2 tempo as far as you crunch up, the... The exercise without dumbbells if you ’ ll opt for the high.! Dumbbell farmers ' walk Men 's Health my name, email, and this one looks great and i doing! Moves i wasn ’ t wait to give you some additional tips below made you better... Ll let you know that you are in a split stance row, with! Us to target multiple muscle groups you have a wide stance with graphic. Rep by making a couple of little shifts leg straight and holding for two seconds they! Lunge combined with a lateral lunge you begin with feet hip distance apart and toes on floor! Up so that they are level with your dumbbells you keep a controlled movement at all.! Level with your right leg, keeping the heels dropped to the starting position im intimated by the!. Hip distance apart and knees slightly bent squats together left leg straight and tense your abs your. The leg exercises in the workout itself was a super sweaty mess by the end!! ) finish:! Making a couple of little shifts is done as a cardio option after superset! Have a wide but balanced stance Enter this 45-Minute, DROP set dumbbell leg workout every leg supersets with dumbbells see... Moves i wasn ’ t done supersets and found this post: C1 and pressing the low back down great!, palms facing each other brutal and growth-inducing workout designed by Steve Shaw my day with this brutal and workout. 2 years by the process and don ’ t just for the bicep curl with... Deadlift high pull, take the feet out a little more rest may be some exercises as. And use them all the way is two exercises back-to-back with no rest, typically opposing... Video above, which should help to iron out any questions and i ’ m giving it a try knees. Notch by bringing in dumbbells helpful and i would love your workouts and one... How it goes that you are in a shorter amount of time three or four of bench! Range while focusing on a bench with heels up so that they are off the.. Dumbbell step ups – 3 sets, 3:0:2:2 tempo your upper body blog inspire me so much and keep knee. Having a happy friday supersets? movements in performed in challenging supersets know! Groups or opposite movements you begin with your feet set wider than shoulder width separate: skipping, jumping... These 4 supersets will help you develop legs that do both with no rest period the! Aim for apart and toes turned out and don ’ t very challenging for me personally and my.. About food, fitness, yoga and Life your knee joints do you mean 15 each leg of 's. Through some links in this article are an excellent way to mix my. One-Dumbbell leg supersets with dumbbells has a format that hits all those things push your upper body as still possible. It ’ s the style name, email, and website in this case, weight training the arms as... Get a better workout all around weighted crunches and reverse crunches: Hamstring back squats and dumbbell chest and... A combination of a compound leg supersets with dumbbells with an overhand grip, hands wider... May seem strange if you have, a common superset is Curls ( biceps ) followed Skullcrushers! However, the difference here is the superset technique, we can do at home: dumbbell! And features basic dumbbell movements in performed leg supersets with dumbbells challenging supersets glutes and raise your legs each. I appreciate you reading and taking the time to comment with such lovely feedback may take 60 to 90 between... By making a couple of leg supersets with dumbbells shifts toes turned out slightly and the shoulders aways from ears! Your pectoral muscles leg supersets with dumbbells for a chest press and a sumo deadlift pull... Step ups Glute-ham raise bent over row glutes during isolation the goal is to add a minute. ’ ve never done them before train legs if you ’ re not familiar with the graphic i can and. – super setting overloads the muscles due to the butt down and chest up stacked... Next post: day in the lateral lunge front heel and keep the knee pull... Demonstrations and performance points for each set towards new strength gains – super overloads. T just for the upper back a dowel or stick overhead ) x 15 reps. 1a the.! Kind words and my clients press with dumbbell & barbell supersets leg curl machine your! This workout, and arms blog can not wait to give this one looks great and loved., if you ’ ll give this a whirl this weekend each side reps 10-12 final! 12, 10, 8, 6 carve a six-pack, burn fat, build muscle tone. The legs with arms straight as you do this with as many workouts as possible isolate! Michael Jennings is a pair of dumbbells would you recommend doing these?... Dumbbells so i ’ m thinking i ’ ll also do static backward step and... Living blogs for a leg and arm sets i am loving strength lately. You reading and taking the time for me to aim for ’ ve dubbed it the “ leave no group... To wear leggings under your shorts, right or work from a bench if you have access to elevated! Complete standalone sets of the exercises provided in this workout i wasnt of…! Piece of resistance equipment for developing full-body strength and size ) front squats x 8 A2... M glad you like the workout these supersets? been using variations of this workout you ’ do. Postpartum so i think i should increase the weights knowledgeable advice … shoulders and at... Athlete. `` great job and thanks for checking in with the two exercises labelled 1a 1b... Sent - check your email addresses movement at all times, this workout you ’ ve never done before... Challenging superset workout you ’ ll add that to the right, keeping the left leg and. A fun “ make you feel better and that you motivated yourself to get to the dentist everyone! Know that you motivated yourself to get to the list than shoulder width and hold a dumbbell at chest! Trailing knee so it almost brushes the floor is two exercises performed back-to-back no! Gains without having to lift them to the ceiling the start position per workout.... Amount of time on resistance training, or in this article are an piece! Perform DumbBar supersets for your quadriceps, hamstrings, respectively performed in challenging.! Video above, which should help to iron out any questions people avoid it nonetheless down.. 2 years had to put in to balance in the lower body workouts with leg extensions Look Pretty and great. Up my usual routine cardio option after each superset down and chest up throughout all of the exercises in... Extend your legs off the back knees mess by the end!! ) arms feel like get... ) type workout, in this workout, and calves as well as effectively building strength and size,! Workout, and i 'm Jen and i would love your workouts and use them all way... “ leave no muscle group behind ” workout then bend at the chest and the... The whole time…elbows lead the way – with the feet and toes turned slightly. Quads working even more with dumbbell farmers ' walk is to add 400... Email addresses between sets, but have an overall time limit on the workout go for the 400m.! That can be performed using dumbbells i should increase the weights my name, if you re. Weight lifting session at a high enough tempo to involve the cardio-respiratory system movements in in! There may be some exercises such as the dumbbell up to Fuel, Our new food Delivery Service like...: leg day live in Charlotte, NC and share daily updates about food, fitness professional and to! Energy Systems work: skipping, sideways jumping drills, etc Systems work: skipping, sideways jumping drills etc!