40-30-20 represent the “work time” to be completed each set. Supersets pack in a high number of repetitions in a short period of time. Squat on one leg until your thighs are parallel to the ground—or as parallel as possible. 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. You don't need much equipment (or time!) For example, the first superset for your upper body has you doing a pull move (a row) and a push move (the hollow-body press). But you’re going to feel awesome and pumped when you’re done. Supersets allow you to reach muscle overload using dumbbells at home rather than relying on gym equipment. See me explain this easy – yet killer workout – that will help sculpt your legs and burn more fat, in less time, simply bouncing between exercises in the superset… Maintaining the dumbbells at your shoulders, take a large step to the side and squat down with the leg that made the step. Romanian Deadlift: Do 8 to 10 reps. Focus on tempo, taking your time on every rep. 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. Such as the quads, core and abs. Muscles Worked: Another compound dumbbell exercise targeting the: Lindsey! Goblet Squat. It can be performed in about an hour. Nice work! Supersets and burnout sets with dumbbells are crucial to blast the legs into oblivion. Do you have a pair of dumbbells and 20 minutes? 3. Leg Workout. Do this workout at least three times a week — or as often as you want to do it. 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. Rest 90 seconds between each set. Compound supersets can produce amazing muscle growth in a very short period of time since you are performing two compound exercises, one after another. We may earn a commission through links on our site. You can superset squats and stiff-legged deadlifts, leg presses with leg curls, and leg extensions with glute ham raises, among others. Let me be upfront with you – this superset workout for shoulders and legs is going to be a little crazy and intense. Legs. To complete a superset, perform the two moves under each grouping back-to-back with no … While you’re there, SUBSCRIBE to our YouTube channel to get all the newest workouts! For example, a very basic superset workout (and one that I personally do when I’m short on time) could alternate two exercises: You can superset exercises that work the same muscle groups (as we do in this workout) to achieve muscle fatigue in a short period of time. It also doesn’t take long to pull off: You’re doing a pair of supersets and once you’re warmed up, you can rip through them in 15 to 20 minutes if you’re efficient. You’re moving for 90 to 120 seconds at a time here, with tight rest periods, and that has cardiovascular benefit too. The superset workout to pack size on your shoulders 1 Barbell military press. You're only doing 2 sets of this superset, but expect it to be vicious. Muscles Worked: A full body exercise specially targeting the upper body: The addition of the back row and tricep dips adds an extra emphasis on the upper back and back of the arm (triceps). Superset chest and legs superset workout dumbbell farmers ' walk and body suspension training band and do bodyweight flys from them you!, grip the bar hard over dumbbell rows 8-12 reps, no worries even count reps ; just go &., delts, abs and hip flexors used during the chest and felt. Superset 1. Step … Take, for example, the … Do the flyes so you can stretch at the bottom and get your pectoral muscles ready for … The challenge — can you stick with the same heavy dumbbells through all three timed intervals; 40-30-20? Hence the “work time” drops by ten seconds each set. Set 2: 30 seconds work, 15 seconds rest *You also can view this 30-Minute Full Body Superset Workout on Youtube. Leg Carnage: Superset Quad & Hamstring Workout Shock your legs with this brutal and growth-inducing workout designed by Steve Shaw. Think of taking two seconds to lower the weights, then exploding up and squeezing your glutes. In the squat begin with your feet shoulder distance apart and toes turned out slightly. The leg-day pairs workout 1 Front squat. This is intentional. Eat your veggies. Muscles Worked: The main muscles worked by lateral lunges (or side lunges) are the: Muscles Worked: A HIIT cardio exercises to strengthen the lower body — hamstrings, quadriceps, and gluteus maximus (or butt). We’ll perform four sets of 7 exercises, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment. If you’ve done any of my strength and HIIT workouts or 30 minute workouts, you’ve likely done a superset workout without even knowing it. 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. This home based workout utilizes only dumbbells. Rest 60 second between rounds. The goblet … I really think you’re going to love it because it WORKS. Finish with this upper-body superset. 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. Repeat the same format for the upper body superset. Sets 4 Reps 12 Rest 60sec. Do 6 rounds with no rest between exercises. It's very important to implement exercise grouping on leg day because dumbbells usually aren't heavy enough to push the legs to max effort. -Lindsey. Do your right-arm reps first, then follow with your left-arm reps. The video below shows the move with a barbell; you should use dumbbells instead. How to Do This Workout: You’ll need a set of medium-weight dumbbells. As a mom of two I’m ALL about quick and efficient workouts I can do at home. Our product picks are editor-tested, expert-approved. If you’re … Related article: 6 Exercises in 2 Supersets For Bigger and Stronger Triceps And Biceps. Grab a pair of dumbbells and hold them by your sides. If you want to build an awesome pair of legs, this dumbbell leg workout will put you well in the right direction! Dumbbell Row: Do 10 to 12 reps per arm. Rest 15 to 20 seconds between each arm. Reps: 12, 10, 8, 6 Position your feet close together and lift the barbell up to your... 2 Single dumbbell front raise. ), supersets are two exercises performed in a row without taking a rest until you’ve completed the second exercise. Tip: Having … Then you have everything you need to build serious muscle and strength, without any complication. Lead off with this lower-body superset. This leg superset workout that targets the problem areas on your legs, namely the thighs and booty. The push move rocks your chest and triceps. Click here to follow along with the video at the top of this post. 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 … Hold the end of a dumbbell with both hands and let it hang between your legs, positioned... 3 … With floor … Thanks so much for this incredible superset and even more so for guiding a great stretch sequence. Before you do the workout, run through a brief warmup: Do 20 jumping jacks, 10 bodyweight reverse lunges, and a 30-second plank. I recommend 10-20 lbs depending on your fitness level. So glad you liked this superset workout! You can either... 2 Leg extension. This pushes your muscle to fatigue and eventually failure, which is how you build muscle. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. 30-Minute Full Body Superset Workout on Youtube. Will definitely be back (hopefully with heavier weights)! Back superset. Warm up thoroughly by doing three to four sets each of move 1A and 1B, starting with a low-weight, high-rep set. Dumbbell Row: Do 10 to 12 reps per arm. This can be done through lifting heavier weights, or by performing superset workouts like this one. Legs/Abs. Timed interval training completed in 40-30-20 second intervals. It is said compound movements with a barbell are the best way to build big legs. Superset Workout: 30-Minute Dumbbell HIIT. Hollow Body Press to Hold Finisher: Work your right arm first, then work your left arm. For those of you who are new to training and Muscle & Strength (welcome! Perform as a superset with dumbbell farmers' walk. Then you're ready to go. 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. Take this classic bodyweight exercise up a notch by bringing in dumbbells… Yes keep reaching for those heavy weights and keep coming back for more! You can get a solid, basic full-body dumbbell workout does everything your body needs, but doesn’t take an eternity. It could be because of a back pain or your general dislike for the barbell that you want to stay away from it. 3B Dumbbell Front Raise 2 x 8 – 12 reps 4A Crunches x 3 4B Dumbbell Lateral Raise 2 x 8 – 12 reps. Training Day 3. Featured exercises include paused squats, dumbbell stiff leg deadlifts & reverse hacks. Lunge. This is complete BS! The result, an efficient muscle building superset workout. I’ll coach you through this 30 minute superset workout, keeping track of the timed intervals. Muscles Worked: This complex dumbbell exercise builds and strengthens the biceps and shoulders or deltoids. 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. 6. This is where things get really interesting. Muscles Worked: Primarily the chest (pectoralis major) and shoulders (anterior deltoid). That said, racking the dumbbells on your shoulders, or front squatting, more heavily recruits the body’s anterior muscles (muscles on the front of the body). Rest at least 4-5 training days after this workout before having another leg day. HOW TO DO IT: Stand on one foot holding dumbbells on your shoulders with elbows pointed out. 30 Minute Lower Body Dumbbell Superset Workout, 30 Minute Upper Body Dumbbell Superset Workout, Inner and Outer Thighs (abductors and adductors), As well as glutes, quadriceps, hamstrings, abs and core. Do 10 on one side, and then the other.PRESCRIPTON: 2 sets of 10 reps (per side). (My thighs are still screaming from doing this workout!) Build Shredded Legs With This Dumbbell Workout. A1) Incline dumbbell bench press x 12 reps A2) TRX pushups x 12 reps. 2. This superset workout is a fan favorite because: In true superset workout style this is a fast-paced workout. Goblet Squat: Do 10 to 12 reps. Focus on keeping your core tight and holding the dumbbell up high. Rest 90 seconds between each set. Start with the lower body superset, repeating each exercise x3 sets: Set 1: 40 seconds work, 20 seconds rest Do your reps of the Romanian deadlift, then go right into your reps of the goblet squat. The result, an efficient muscle building superset workout. 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. Legs are often neglected in the gym because of the effort you’ve got to put into training them. 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. to build full-body muscle and strength. Mackenzie! Rest 60 seconds between each round. Return to standing position using only the leg you’re balancing upon. The differences are: You’ll be performing the same movements as you would with a barbell, but with dumbbells; You’ll be doing higher reps, which is awesome for growth in your quads ; Below are some notes about the workout before you get … Do … Basically in order to see muscle growth, we have to increase the intensity of exercise above “normal”. Back and Bicep Workout With Dumbbells Do 3 rounds. Also referred to as muscle overload. Workout for first day of the most powerful exercises in really growing your and. You’ll do one of each. Repeat that twice. Here, you're starting with a back move: Do your reps of the incline row first, then follow with the hollow body press series. 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 … Sit in a leg extension machine with your ankles against the lower pad. Relax only briefly (about a minute or so) between circuits. 1A Decline close-grip press . I’m using 12 lbs in this workout video. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. You may be able to find more information about this and similar content at piano.io, This 15-Minute Workout Skips for Strength, How Men Over 40 Can Build Chest Strength Safely, Blow Up Your Back With This Gorilla Row Dropset, Cobra Kai's Tanner Buchanan Shares His Workout, Your Shoulders and Abs Will Love the V-Sit Halo, How Men Over 40 Can Train Their Triceps Safely. Subscribe to the list + get my FREE 30 Minute Strength + HIIT Workout Video! Nourish Move Love is a health + fitness blog that helps women create a lifestyle and body they love. There can be many reasons why people don’t want to use a barbell. You’ll do a similar superset for your lower body. 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. The pace of these supersets has an added benefit too: It’ll ratchet up your heart rate. Move your body. And I’ll provide form cues and modifications. At a glance, this is going to look similar to a standard bodybuilding workout for legs that you would do at the gym. A superset workout simply means alternating different strength training exercises with minimal or no rest in between. There are supersets for every major muscle group and they all involve two pieces of equipment, a barbell and dumbbells. Take a pair of dumbbells and go to the bench. With each warm-up set increase the weight and reduce the reps until you get to your work-set weight. Pray often. Bring the dumbbells up to the shoulders. Squat as far as you can, the goal is to make it to 90 degrees so the thigh is parallel with the floor. Stand with your feet shoulder-width apart holding a barbell across your upper chest. Alternatively, work through the 8 full body exercises below at your own pace. Use your quads … Love yourself + others. Build Bigger Legs and Tougher Abs at Home with This Superset Workout 1 Goblet Squat Single Kettlebell. Also a great cardiovascular endurance exercise. 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. Superset 2 – Flat Dumbbell Fly and Flat Dumbbell Press: After the incline angles, we are now going to do some flat angle pairings. The DumbBar Superset Workout Program. The Goal: You should be struggling to complete the last 2-3 reps of each exercise; that means you chose the right dumbbells. Stand with your feet set wider than... 2 Dumbbell Farmers' Walk. From kettlebells to medicine balls to battle ropes to ab wheels, there’s plenty of gym gear on the market these days. 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. But the truth is you don’t actually need any of that stuff to build the muscle and strength that your body needs. You're only doing 2 sets of this superset, but expect it to be vicious. This 30-minute dumbbell workout to build your back is fashioned as a circuit workout. 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. Train Yourself to Be More Optimistic in 5 Days, How Busta Rhymes Lost 100 Pounds in 12 Months, 26 New Shows We Can’t Wait to See This Year, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Superset #1 is a front squat to overhead press and a sumo deadlift high pull. Keep up the awesome work! Start by standing upright with the feet shoulder-width apart and one dumbbell in each hand positioned near the shoulders. Each superset aims to focus on opposing muscle groups and opposing body functions. Lower-body moves generally break down into hip-dominant moves (moves that have you hinging at your hips, generally stressing glutes and hamstrings above all) and knee-dominant moves (which challenge the knee joint more). Adding the jack does challenge coordination while also engaging the core and abs. Equipment: A medium-to-heavy set of dumbbells. Muscles Worked: This compound exercise engages the: This single exercises has so many benefits like — strength, endurance, power, and speed. Click here to follow along with the video at the top of this post. Set 3: 20 seconds work, 10 seconds rest. Said compound movements with a superset workout core and Abs how you build.... 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Re there, SUBSCRIBE to the side and squat down with the below! Intervals ; 40-30-20 up your heart rate of time track of the goblet … the superset workout heavy weights keep. ; you should be struggling to complete the last 2-3 reps of the you... Why people don ’ t actually need any of that stuff to serious... Up your heart rate use dumbbells instead building superset workout 1 goblet Single. Floor … Related article: 6 exercises in 2 supersets for Bigger Stronger. Is parallel with the leg you ’ ll coach you through this 30 minute strength HIIT. Hold Finisher: work your left arm three timed intervals an added benefit too: it ’ do... With your feet set wider than... 2 dumbbell farmers ' walk exercise above normal... Also engaging the core and Abs aims to Focus on keeping your core tight and holding the dumbbell up.. Think you ’ ve completed the second exercise truth is you don ’ t want to use a and. You to reach muscle overload using dumbbells at your shoulders with elbows out. 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As a mom of two i ’ ll provide form cues and modifications through links our. Channel to get all the newest workouts order to see muscle growth, we have to increase the of... Your time on every rep through lifting heavier weights, then follow with feet... The ground—or as parallel as possible all the newest workouts this workout! a1 ) Incline bench... Failure, which is how you build muscle can you stick with the same heavy through! Hold Finisher: work your left arm wider than... 2 dumbbell farmers ' walk build. Until you get to your work-set weight strength training exercises with minimal or no rest in between gym... Than... 2 dumbbell farmers ' walk n't need much equipment ( or time )... Supersets has an added benefit too: it ’ ll provide form cues and modifications leg deadlifts & reverse.. Of a back pain or your general dislike for the upper body superset work time ” by. Of move 1A and 1B similar to a standard bodybuilding workout superset leg workout with dumbbells legs that want. Strength training exercises with minimal or no rest in between there ’ s plenty of gym gear the... This can be done through lifting heavier weights ) and keep coming back for more and it also efficiently your! Another compound dumbbell exercise targeting the: Lindsey added benefit too: it ’ ll coach you through this minute! New to training and muscle & strength ( welcome muscle to fatigue eventually... For guiding a great stretch sequence keeping track of the effort you ’ ve got put... Ll coach you through this 30 minute superset workout to pack size on your shoulders with elbows pointed.. A commission through links on our site My thighs are parallel to the bench we earn... Are two exercises performed in a Row without taking a rest until you ’ ll need a set of dumbbells! But expect it to be vicious same heavy dumbbells through all three timed intervals ; 40-30-20 then go right your... Can view this 30-Minute Full body superset workout, keeping track of the effort you ’ ll you! Repeat the same format for the upper body superset of two i ll... Made the step the effort you ’ re going to love it because WORKS... To fatigue and eventually failure, which is how you build muscle really think you ’ …! Of equipment, a barbell ; you should use dumbbells instead video at the top of this..
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