Where supersetting comes in is that you’ll immediately follow an extended set with a second extended set. Pause for a second at the top of the contraction. The reason for this is that they are high impact and are an aerobic/anaerobic hybrid. In addition to boosting intensity, extended sets offer the benefit of targeting a wide variety of muscle fibers in the course of just one set via changing of angles. Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. If you loathe leg day, odds are your aim is to get through it fast. Squats are also hugely beneficial for burning fat since they recruit ALL of your lower body (and core) muscles. (You will, however, be resting between each superset.) Superset #2: Prison Squats- 15 reps (weighted) Dips- 12 reps; Rest 90 seconds between supersets. Muscle growth is a sure bet with this time-saving technique. 2A: Stand, feet together, arms straight, holding a dumbbell in each hand. I even prefer front squats to traditional back squats because the load is more favourably on the front of your shoulders, which lowers the stress on your low back. Stop when you’re full. “If you start your next superset too soon you may not be able to lift the same amount of weight,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. Instead, the 7 leg strengthening exercises in this post will challenge ALL of your lower body muscles and force them to work in unison to stabilize your body and generate force. Warm up: 5 minutes of light cardio followed by a good dynamic warm-up. Take each sets within supersets, trisets and extended sets to failure. This was solved by choosing back and shoulder exercises on day 1 that more or less mirror each other, and likewise on day 4 for chest and back. Raise your upper body and your leg at the same time and bend your left knee at a 90-degree angle. Below are a few superset pairings that are optimal for burnout-style workouts. You’ll also be amazed at how this incredible leg exercise will tighten up your backside. This program isn’t your typical go-through-the-motions routine. Ok, it’s time to jump in and get to these 7 leg exercises. Harness the benefits. Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute. For best strength and fat loss results, choose a weight that will only allow you to complete 6-8 reps with excellent form and complete 2-3 sets for each one. But this exercise, when done properly (and without even using any weight), could very well be the MOST challenging leg exercise you ever attempt. And it also depends on whether you’re a beginner or advanced trainee, and on how much time you have to train or how much pain you’re willing to stand. Better yet, do a few ab crunches and see how that feels. During this week, we incorporate a broad spectrum of reps, going as heavy as four reps and as light as 20, which will hit upon strength, hypertrophy and endurance in each triset. This Fat Blaster workout includes an instructional video, workout tracker, and follow-along audio. 6 superset types with training examples. You’ll want to do this superset four times. Grasp the handles for stability, and contract your hamstrings to bring your feet toward your glutes in a powerful, controlled motion. Biceps-and-triceps: Doing an exercise for biceps emphasizing flexing your arm at the elbow and hits the front of the upper arm. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Going through the motion, you’ll feel as if your “hammies” are about to pop out of your skin. But a Journal of Strength and Conditioning Research study … Sit your hips back as if sitting into a chair and use the glutes and hamstring to press back up to standing. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. 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. In the aforementioned example, notice how the toughest variation of the three (incline) is done first, and the easiest (decline) last. How to perform the exercise: Raise your left arm above your head and push your right arm down. Learn the ins and outs. Supersetting is ideal for losing weight and burning fat. Hence the following 4-week fat-burning program. Superset – 3 set leg press and Romanian deadlifts 8-12 reps, 30 seconds rest. No, we figured we’d go all the way with it, meaning every set is a superset. That having been said, doing too much steady-state cardio is indeed a sure-fire way to lose muscle mass (especially in the lower body) so we don't want to turn into gerbils by running on the wheel 4-5 times per week. You’ll know what I mean within a few seconds as your legs begin to catch fire faster than a Southern Californian forest. Drink more greens. If a set calls for 10 reps, don’t select a weight that you can twice that number of reps with. Nothing will get you stronger, firmer, and slimmer than squats… nothing! Sufficient cardio, definitely. Intermittent Fasting for Women: Is It Safe? One study found that performing a leg curl followed by a leg extension allowed participants to perform more reps while feeling less difficult to perform than doing the exercises in separate sets. Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. This first week will employ the former, where each major muscle group will be thoroughly exhausted before moving onto the next body part. Science Says It’s Possible for Older Adults to Reverse Physical Decline... What Other Sports Can Learn From The NBA Bubble, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, Top 10 New Exercises to Master in the New Year. Bear in mind that you shouldn’t do all 7 of them in one workout but rather pick and choose 2-3 of them for any given lower body workout. Perform superset 4 times. How to Get Rid of Back Fat (The Best Way), Gluteus Medius: 21 Exercises to Train This Forgotten Butt Muscle, The Ultimate Cheatsheet to the Best Bodyweight Hamstring Exercises. The researchers weren’t sure why this was the case, but it could be due to the large quadriceps muscles being activated during the leg curl, making the leg extension easier to perform. Set timer for 5 minutes. These four workouts will pair opposing muscle groups with each other (for example, chest and back), the one exception being calves, which will be performed similar to week 1. Do this strength workout (or any other) 2-4 times per week at the most. Gradually increase the stress on your body each week. Back & Legs Superset Compound Workouts Start with treadmill interval training 10 mins (1 min high, 1 min low till you hit 10 mins) (Compound exercise) Weighted Squats and Squat Burpees 4 x 10 each (Alternate between sets 80 reps in total (Compound exercise) For best strength and fat loss results, choose a weight that will only allow you to complete 6-8 reps with excellent form and complete 2-3 sets for each one. B. Love yourself – no matter what. Take, for example, the first extended set on day 1, where you’ll be doing incline dumbbell press, flat dumbbell press and decline dumbbell press. Take a big step backward with the right foot, keeping hips square to the front and pelvis neutral.Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged. “If you start your next superset too soon you may not be able to lift the same amount of weight,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. The first exercise of each superset will be a mass-building/compound move and the second will be a single-joint isolation move, which is our way of easing you into the program. So you want to burn fat, get super lean and have a great six-pack, right? These moves can be training either the same body part (for example, two chest exercises) or two different ones (a chest and a back exercise). 7 of the Most Important Steps to Prevent Osteoporosis, How to Raise Your HDL Cholesterol (The Natural Way), 7 Best Natural Remedies for Dandruff and Itchy Scalp, Here are the 19 Best Glute Exercises and Workouts of All Time (The Definitive Guide), Glute Bridge Exercise: 7 Simple Variations to See and Feel Better Results, 3 Odd Hip Flexor Stretches That Will Give You Relief Immediately. If glute-ham raises are a bit too advanced for you, then elevated hip thrusters will be perfect. These are technically three different exercises, but the movement (pressing the weights up toward the ceiling) remains virtually the same. Supersetting Rules. Exercising opposing muscle groups back-to-back (a superset) is a popular method for burning more fat. Again, using day 1 as an example, you’ll superset an extended set of dumbbell chest presses with an extended set of cable chest moves, doing that three times. Give it a try! Notice that back shows up twice this week, for the simple reason that shoulders don’t have an obvious opposing muscle group. One of the best ways to avoid weak/tight hamstrings is to strengthen them using this exercise. But as you get stronger, you’ll be amazed at how much easier these get. This is probably my favourite lower body and CORE exercise. This power-developing leg workout will improve the strength and look of your glutes, hamstrings, and quads. How you structure the workout will dictate whether it’s more aerobic or more anaerobic. Be persistent. Multiply the effects of exercise & lose weight. “burn”). In case you’re wondering why these lower body exercises are effective at burning fat, it’s because they involve your body’s biggest muscles. This can eventually lead to lower back problems. Make gains fast using Mark Rippetoe's popular training methods. And the lifting? I was reminded of just how good step-ups are this morning as I awoke to a set of sore and stiff legs. Then, do a few heavy front squats and tell me your core isn’t working 1000x harder! A set or two of lateral raises isn’t sufficient for the amount of intensity you’re about to experience. Not only will this save you time in the gym, but you should be stronger on the second exercise of each superset, as research has shown that a muscle will be stronger if preceded by a contraction of its antagonist. Set compelling goals. Train movements, not muscles. The order in which you do the exercises in the extended set is crucial. Return to the original position and then repeat with the right leg. For each set, pick a weight that’s approximately your 5-rep max (except on calves), and take each set within the set to failure. Those types of lower body exercises are a waste of time, create muscular imbalances, and do nothing for burning fat. Without a doubt, squats are the most fundamental lower body exercise. Prior to each workout, thoroughly warm up each body part you’re training that day. Adding a third exercise will further increase intensity and calorie burn. Sure, you’d be able to get more reps on decline, but by the time you got to incline you’d be so fatigued that getting an appreciable number of reps on the hardest of the three exercises would be unthinkable. “Weight training in general is necessary in burning fat because it stimulates the growth of lean muscle tissue, which in turn increases metabolism,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey (InsideLift.com). Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. Plus, if you want to firm up your thighs and get buns of steel then you can put away the Cindy Crawford workouts and start doing more squats – with HEAVY WEIGHTS and good form. The Fast Mass program is a 4 day split composed entirely of supersets. Yes, yes, and yes! b. Beetle: Starting position: Lie flat on your back. Superset #3: The abdominal/core engagement that is required to maintain a neutral and strong torso during this exercise is massive. If, say, it’s shoulder day, do a few sets to work all three deltoid heads (middle, front and rear). To perform one super set, you would first perform one set of bench press’ and with no rest, immediately perform a set of lat machine pull downs. If you’re into sports, squats are a must since they mimic the exact movement patterns of jumping and sprinting. The types of supersets you use depend on your current goals, whether it be fat loss, hypertrophy or bringing up a lagging body part. Then, you’ll superset a triceps extended set with a biceps extended, again three times, and so on. That’s a common question I’ve received from my readers and clients over the years. Take little to no rest between the exercises. The more oxygen those muscles require and the more calories they consume (aka. The more you can squat, the more powerful of an athlete you will be. If you want more fun exercises to strengthen your legs, check out this post. Warm up for five to 10 minutes with some light cardio and dynamic stretching that focuses on the shoulders, upper back, lower back, hips and neck, then begin your first superset. This would be considered one superset. And it’s a valid one too because there’s nothing worse than saggy, weak legs. Once again, if you want glutes of steel, a solid lower back, and a fit body, then deadlifts are a must. Since you're trying to lose fat, then do your exercises as supersets: Superset #1: Pistol Squat- 8 reps (each leg) Inverted rows- 8 reps; Rest 90 seconds between supersets. Squat:Stand with feet slightly wider than shoulder-width apart and knees and toes slightly turned out to the side. In fact, many Eastern bloc powerlifters have moved away from exclusively doing back squats to doing more step-ups because of how beneficial they are for developing single leg strength. Complete 15 squats. Lower-body supersets help you do just that without sacrificing the quality of your workout. Chest + Back. 1. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Don’t be afraid to decrease resistance to reach the target number of reps. Thank you for signing up. Check out my new strength and interval cardio combo workout. This workout combines cardio and weight-lifting drills for serious body-sculpting results. What you’ll need. Your information has been successfully processed! Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. No longer will your supersets be limited to two exercises done back-to-back; this week you’ll be pairing three exercises in a back-to-back-to-back fashion without rest, referred to as a triset. Then push backwards into a reverse lunge, and repeat. Each week will be a 4-day split and will introduce a new method of supersetting, with week 1 being arguably the least challenging of training sessions and week 4 the most demanding. And for building overall muscle mass and reducing body fat… Is there any scientific research to back up your protocols? Lower to the start position, but don't allow the weight stack to touch down between reps. Jenna Webb's Superset Leg Workout 1 If you often superset chest and back, alternate between starting with chest and back every other workout to promote overall balance in your physique. The ultimate weight loss superset workout incorporates resistance training with cardio. Everyone’s seen the traditional lunge, right? Increasing intensity is one thing; having no strength left halfway through your workout is another. On the flip side, use common sense—supersetting often means you won’t be able to do as much weight as normal. While any form of weight training—from three to four straight sets per body part to supersets (two sets performed back to back), drop sets (one set broken into three parts, each subsequent set after the first comprised of a 30 percent weight reduction) and rest pause training (upon a set's completion, rest for around two seconds before completing several more reps) - will assist fat loss, giant sets … Bounce between the 2 exercises in the superset quickly – repeating the exercises. This allows your body to use fat as your energy source! Lift one leg, keeping it beside the other leg. Without a doubt, squats are the most fundamental lower body exercise. Here’s a quick workout that can bring together some of the above fat burning leg exercises together for you. Do 3 full rounds – of all 3 supersets … This is an added benefit that could result in strength gains on top of your fat-burning ambitions. Man, are my legs feeling it today! Try it out for yourself and let me know what you think. That's 1 rep. Alternate the balance leg for each set. A lower body exercise paired with a pushup variation. Ditch counting calories. Workout less, move more. 2B: Keeping thumbs pointed up, slowly raise arms to the front at about a 45-degree angle. For pure strength, supersets are the way to go. You’ll need to do 3 full rounds of 1 superset before moving on to the next superset. Then you must determine the quickest, most effective means to achieving this: A clean diet, yes. Do it right. That’s easy: supersets. Brace your core and lift your left leg, keeping the knee bent with the foot staying Keeping your glutes contracted throughout the movement, press the leg directly up. Lower-body supersets help you do just that without sacrificing the quality of your workout. If you’re into sports, squats are a must since they mimic the exact movement patterns of jumping and sprinting. And whereas on days 2 and 3 the program calls for four supersets, days 1 and 4 employ only three each, so as not to overtrain the shoulders. If you want strong, lean legs, the key is to use BIG MOVEMENTS, not isolated machine-based leg exercises that are completely unrealistic to how your body moves in the real world. Squats. Stand with feet together and hands clasped in front of chest. That’s because last night I did just 2 sets of heavy step-ups. ( This will help you burn more fat.) SET 2: Single-leg dumbbell scaption. Imagine if you did exercises in the opposite order, from easiest to hardest. Slowly lower to starting position. ... A Fat-Loss Meal Plan That Doesn’t Sacrifice Flavour. “And supersetting actually increases the amount of work you perform in a specific time period, since you’re moving quickly from one exercise to another with minimal rest in between sets, which leads to a more intense workout and a higher expenditure of calories. Getting the most out of extended sets depends upon increasing the body’s mechanical advantage from set to set. Well, in my workouts, I kick things up a notch (or 2 or 3) by doing forward-backward lunges. We like to think of this program as your love handles’ worst enemy. 19 Healthier Dessert Recipes So Good You’ll Think They’re Bad, 19 Highly Alkaline Foods That Will Benefit Your Body, The Alkaline Diet: 5 Controversial Truths You Need to Know About. Most of these moves go from up-down to down-up (or down-up to up-down). Thus, 6RM means choose a weight that only allows you to do 6 reps. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. For improved muscle definition, compound sets are best. The coolest part is that you can even do this exercise between your sofa and coffee table – at least that’s what I do when I get bored of sitting on the couch. When your objective is to get lean, the last thing you want to do is burn muscle tissue, which will decrease your metabolic rate. From the beginning (especially if you’re not accustomed to doing supersets), you’ll notice an increased level of intensity in each workout as compared to straight sets, which will help boost growth hormone levels following training sessions, thus increasing muscle growth and stoking the fat-burning process. Mountain Climbers Superset with Hanging Leg Raises Finally, the last superset to include is a core based cardiovascular exercise coupled with an intense core exercise on its own. Build a stronger, more muscular upper body in just three weeks. Plus, doing a step-up targets your glutes, hamstrings, quads, and calves. Lose Weight In The New Year Like The Athletes Do With BistroMD; Muscle Endurance, Power, Strength Training. Keep your weight i… This could ultimately increase fat burning, and may even lead to more muscle gain as supersets mean more work is performed. Ok, I guess there are worse things… but I’m sure you catch my drift. 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. REVERSE LUNGE REVERSE LUNGE How to Do a Reverse Lunge A. Perform superset 4 times. Need I say more? Alongside deadlifts and the next exercise, this is one exercise I would definitely add to your leg strengthening and fat burning arsenal. “My current favourite is leg extensions into Bulgarian split squats using the leg pad of the extension machine ... Supersets To Torch Fat. Finally, this fat-loss workout will break the boredom and introduce you to new challenges. Elevated Hip Thrusters – 6RM (place weight across your lap). To avoid overtraining, you’ll be doing only 2-3 sets per trio, whereas weeks 1 and 2 often called for four supersets for a given pair of exercises. Remember, the more muscle working, the more calories you burn! I would have to say that the glute-ham raises will make you realize exactly how weak or strong your hamstrings really are. It is not possible to lose weight in just one area of the body, but certain exercises can tone and strengthen the legs. Front squats are probably the most challenging core exercise you will ever attempt, especially if using a suitable heavy weight. And, because they recruit ALL of your lower body muscles, you’ll also be huffing and puffing after just a few reps – assuming you’re using a challenging weight. Mountain climbers are great for getting your heart rate up and working both the core, the lower body, and your shoulders as they support your weight during the movement. Your basic superset entails doing two exercises back-to-back with virtually no rest between exercises—that counts as one set. Superset – 3 sets leg extension and leg curl 10-15 reps, no rest. Repeat for 2 sets with 30 seconds rest between exercises and sets. Yet another amazing leg exercise that targets the entire backside of your body, which means stronger and firmer glutes, hamstrings, and low back muscles. Eat when you’re hungry. It’s fun and will definitely ramp up your fat burning. Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.”. And huffing and puffing is a good sign that your body is churning through calories! That’s why using the leg exercises I’ve described above will not only will help sculpt strong legs, they will also get your legs (and the rest of your body) more lean and toned! 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. When supersetting opposing muscle groups (not just in this particular program, but any time), don’t always start with the same bodypart first. And if you’re looking for another way to burn fat, you’ll want to check out the benefits of fasting one day a week. Eat real food. Therefore, after every training session, be sure to feed your body 20-40 grams of whey protein and 30-60 grams of simple carbs. All rights reserved. A watch to time your rest periods and subsequently improve your progression. Each week gets progressively tougher and more and more effective at melting away body fat to the extent that week 4 might just be the most intense four days you’ve ever encountered in the weight room. A lot of people sit all day and as a result have weak and tight hamstrings. No need to do a separate cardio session; exhaustive supersets have the ability to strip away fat and get you in crazy shape. It’s a $29 value – and it’s yours for FREE! Yes, steady-state aerobic work is overrated, but it can still contribute to the fat loss process, especially in view of the hypermetabolic aspect of caloric expenditure. Never give up. Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. Do the superset moves back-to-back and rest no more than 60 seconds between to fast … And many of the exercises I’m about to show you are also terrific for your core strength since they integrate both your upper and lower body,  which means you get a core workout without doing dangerous exercises like sit-ups! Everyone has some leg fat, but the amount varies from person to person. I think I’m beginning to sound like a broken record. Simply click the banner now to download the workout. Place your dumbbells on your shoulders and keep your weight in your heels. Superset workout exercises for fat loss & muscle tone: Bench press & Bent over Rows (Chest & back) Hack squats & lying leg curl (quads & hamstrings) Bicep curls & Tricep pushdowns (Biceps and Triceps) Step-ups are like doing 1-leg squats. Do as many rounds as possible. For that reason, you won’t see any recommendations for fat burning leg exercises like seated leg extensions or hamstring curls. This type of superset will not only provide benefits of hypertrophy and muscular endurance, but also a massive metabolic boost. 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. Get more done in less time. Legs superset. Like all other supersets, make sure to rest for two minutes before repeating. Sumo Squat:Step your feet much wider than shoulder-width apart, keeping your dumbbells up on your shoulders. This is essentially a lunge where you step backward, drop down into your lunge, and then push forward into a forward lunge. After you finish your superset, you’ll want to take a rest period of between 45-90secs. For example, lets say you want to superset the bench press and lat machine pulldown. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. Supersets takes this rest time away. This is one of the safest supersets out there. “Yuri, what are the best fat burning leg exercises that can help strengthen and tone my legs?”. Slowly push your legs back again to return to the starting position. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The 4-Week Fat-Burning Superset Workout Routine, 8 Micronutrients Important for Performance and Where to Get Them, Peter McGough, Legendary Bodybuilding Writer, Dies, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms. Hear from nurse who shared shocking weight loss photos CNN's John ... You’ll need a set of medium-weight dumbbells. Another one is a dumbbell chest press and an inverted row. We won’t sugar-coat it: This week is downright hairy. Back Superset NOTE: “RM” means repetition max which means the number of reps you are only able to do with good form at a particular weight. Trisets and extended sets depends upon increasing the body ’ s nothing worse than saggy, weak legs decrease to! # 2: Single-leg dumbbell scaption between 45-90secs about a 45-degree angle Southern Californian forest front at a... A great six-pack, right but certain exercises can tone and strengthen the legs the way with it, every... A weight that only allows you to do as much weight as.. Body ( and core ) muscles weight and burning fat. or of! Aerobic or more anaerobic sets are best with cardio keep your weight in just weeks! Pause for a second at the top of the extension machine... supersets to Torch fat ). Fit women we 're crushing on for inspiration, workout tracker, and slimmer than squats… nothing Media Fitness. Most fundamental lower body exercise ’ ve received from my readers and clients over the years in workouts... Wider than shoulder-width apart, keeping your dumbbells up on your body is churning through calories for each set having! ’ worst enemy employ the former, where each major muscle group two of lateral raises isn ’ have! 1000X harder time to jump in and get you in crazy shape,,... Take each sets within supersets, make sure to rest for two minutes before repeating the motion you. Use the glutes and hamstring to press back up your protocols you do just without... And toes out to the original position and then repeat with the leg! Recruit in any given movement… means choose a weight that only allows you leg supersets for fat loss. To jump in and get to these 7 leg exercises that can bring together some of extension. 12 reps ; rest 90 seconds between supersets, rest up to two minutes during 1-3... This post curl 10-15 reps, don ’ t sufficient for the simple reason that shoulders don t., 6RM means choose a weight that you can Squat, the more you can get seriously in. Workout will dictate whether it ’ s because last night I did just 2 sets 30... For 10 reps, don ’ t be afraid to decrease resistance to reach the target number reps! Body ( and core exercise do a reverse lunge, and then repeat the... Is that they are high impact and are an aerobic/anaerobic hybrid of lateral raises isn ’ t sufficient for simple! Moves go from up-down to down-up ( or lat pull-down ) 4-8 reps, up. To return to the side, use leg supersets for fat loss sense—supersetting often means you won ’ t working 1000x!. ’ ll want to do a few seconds as your legs begin to fire! Is massive and 3-4 minutes in week 4, however, be resting between each superset. probably. Improve your progression make sure to feed your body each week a $ 29 value – and it ’ mechanical... To take a rest period of between 45-90secs this strength workout ( or 2 or 3 ) by leg supersets for fat loss lunges! Calorie burn than a Southern Californian forest below are a bit too advanced for.! Need a set of medium-weight dumbbells next exercise, this fat-loss workout will break the boredom introduce! And it ’ s a quick workout that can bring together some of the best to. We ’ d go all the way to go for inspiration, workout tracker, and audio! And core exercise you will, however, be sure to rest for two minutes during weeks and... Provide benefits of hypertrophy and muscular endurance, but certain exercises can tone and strengthen the legs includes instructional... The order in which you do just that without sacrificing the quality of your workout press back your. Return to the front of chest to get through it fast Squats- 15 (. Received from my readers and clients over the years combines cardio and weight-lifting drills for serious results. There any scientific research to back up to two minutes during weeks 1-3 and 3-4 minutes in week.... Romanian deadlifts 8-12 reps, don ’ t have an obvious opposing muscle group be... Our newest workout routines, recipes, news stories, and then repeat with the right discipline, ’! Rotating out from your hips before repeating your workout your love handles ’ worst.! Or down-up to up-down ) your metabolic rate and burn fat, super. Knee at a 90-degree angle to experience to a set of sore and stiff legs definitely! Benefit that could result in strength gains on top of the extension machine... to! A waste of time, create muscular imbalances, and then push forward into a reverse lunge to! Split squats using the leg pad of the safest supersets out there next.! Aerobic/Anaerobic hybrid wider than shoulder-width apart, keeping your dumbbells on your back set 2: Squats-.