Back and Bicep Workout With Dumbbells Build Bigger Legs and Tougher Abs at Home with This Superset Workout 1 Goblet Squat Single Kettlebell. Stand with your feet shoulder-width apart holding a barbell across your upper chest. Workout for first day of the most powerful exercises in really growing your and. Mackenzie! Think of taking two seconds to lower the weights, then exploding up and squeezing your glutes. This workout from Ebenezer Samuel, C.S.C.S., has you blasting through two supersets — one for your upper body and one for your lower body. No, it won’t turn you into the next great action hero, but it will hit all your key muscle groups, and it pushes you through the motions your body most needs in every-day life. Squat as far as you can, the goal is to make it to 90 degrees so the thigh is parallel with the floor. The leg-day pairs workout 1 Front squat. 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 … Eat your veggies. HOW TO DO IT: Stand on one foot holding dumbbells on your shoulders with elbows pointed out. 6. 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 … Supersets pack in a high number of repetitions in a short period of time. workout: A Romanian Deadlift - 12 (Bar or Dumbbells) B Jump Squat - 15 (weighted optional for added difficulty) A Glute Raise with Bar - 15 pause at top of raise (sit on floor w/ shoulders resting onbench and put bar across hips, raise hips to be parallel to ground) B Side Lunge with Bar or Dumbbells - 10 (one end of bar on ground, hold other end by shoulder. The video below shows the move with a barbell; you should use dumbbells instead. Nourish Move Love is a health + fitness blog that helps women create a lifestyle and body they love. Step … The Goal: You should be struggling to complete the last 2-3 reps of each exercise; that means you chose the right dumbbells. Superset #1 is a front squat to overhead press and a sumo deadlift high pull. -Lindsey. Reps: 12, 10, 8, 6 Position your feet close together and lift the barbell up to your... 2 Single dumbbell front raise. Sets 4 Reps 12 Rest 60sec. Take, for example, the … Build Shredded Legs With This Dumbbell Workout. Back superset. ), supersets are two exercises performed in a row without taking a rest until you’ve completed the second exercise. With each warm-up set increase the weight and reduce the reps until you get to your work-set weight. I really think you’re going to love it because it WORKS. But it’s so important that you do train legs – no matter whether your goals are to build muscle, lose fat and tone up or strengthen your muscles. Muscles Worked: Another compound dumbbell exercise targeting the: Lindsey! Return to standing position using only the leg you’re balancing upon. This is intentional. In it, we’re combining supersets with what we call extended sets—a grouping of two or more exercises for a given body part done consecutively, similar to a superset or triset. 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. Superset Workout: 30-Minute Dumbbell HIIT. Do 3 rounds. This can be done through lifting heavier weights, or by performing superset workouts like this one. Equipment: A medium-to-heavy set of dumbbells. 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. If you’re … Also a great cardiovascular endurance exercise. Lead off with this lower-body superset. The pull move attacks the back strength and muscle your body needs most, and it also efficiently gets your body ready to push. You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day muscle building split. Hence the “work time” drops by ten seconds each set. Then you're ready to go. Do 6 rounds with no rest between exercises. Maintaining the dumbbells at your shoulders, take a large step to the side and squat down with the leg that made the step. In the squat begin with your feet shoulder distance apart and toes turned out slightly. We may earn a commission through links on our site. This superset workout is a fan favorite because: In true superset workout style this is a fast-paced workout. Here, you're starting with a back move: Do your reps of the incline row first, then follow with the hollow body press series. Goblet Squat. Keep up the awesome work! Goblet Squat: Do 10 to 12 reps. Focus on keeping your core tight and holding the dumbbell up high. 1A Decline close-grip press . This Workout Rocks Your Shoulders in 20 Minutes, This Biceps Workout Grows Your Arms in 20 Minutes, This One-Superset Workout Will Rock Your Entire Body, The 20-Minute Workout That Will Bust Your Gut. The result, an efficient muscle building superset workout. Training days after this workout video leg you ’ re balancing upon those heavy weights and coming. Our Youtube channel to get all the newest workouts per arm and Stronger Triceps Biceps... Adding the jack does challenge coordination while also engaging the core and Abs adding the jack does coordination... 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