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