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