This is great- more workouts like this, please! Thanks for all you do, Jen!! If you’re looking for a leg and shoulder superset workout you can put dumbbell shrugs and bulgarian split squats together. Switch legs halfway through. 8 Tips for Green Smoothies that Look Pretty and Taste Great, Recent (Regular, Repetitive, Really Delicious) Eats, 5 Tips for Balancing Running, Strength Training and Yoga In Your Weekly Workout Schedule. Hey Jen! Hold one dumbbell between the legs with arms straight as you squat down. Great workout! Superset 2: Hamstring Back Squats & Lying Hamstring Curls. I am loving strength workouts lately – they make me feel stronger! Romanian deadlifts and military press; Superset 4. This is called a pre-exhaust superset. The supine hip thrust is a bodyweight exercise that works your glutes. The static lunge is a sagittal plane movement (moving front to back) and the lateral lunge is a frontal plane movement (moving side-to-side). Position your feet close together and lift the barbell up to your shoulders, palms facing forward. It’s 20 leg exercises at home with weights, HEAVY WEIGHTS if you have access to them. Strength gains – super setting overloads the muscles due to the back-to-back nature of the workout. Love the workouts!! Sit in a leg curl machine with your heels against the lower pad and the upper pad against your thighs. In fact, if there are some exercises here that you’ve never done, I strongly suggest you mimick peforming them without any weight. Good to know – something for me to aim for . Option one is to add a 400 meter run (.25 miles) between each superset. Other common combinations include barbell curls coupled with cable triceps press downs, shoulder presses coupled with pull ups, and leg curls paired up with leg extensions. Take 90 seconds rest between supersets here. This looks like a great workout, especially when you are traveling and your hotel has limited fitness equipment – which is just what I’ll be doing next week! Thanks for sharing! Grab a pair of dumbbells and hold them by your sides. Also, I love your shoes!! https://www.menshealth.com/fitness/a30926767/dumbbell-superset-workout Tweet 0. Reps. 16-20 . You can perform DumbBar supersets for your quadriceps, hamstrings, and calves as well. Looks like a great workout! I so appreciate your work and your talent. 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. Perform as a superset with flutter kicks. This workout is great for women because the exercises you’ll be doing target specific areas, like your thighs, toning those muscles. Also loving the photo demonstrations – super helpful! Exercise Sets Reps; … So, I’m sitting at work talking myself out of going to the gym tonight because I’ve had a crappy week and I’m tired but this workout looks great so I’m going to drag my butt to the gym and try it out. Thanks for sharing — I cannot wait to do it! Bend at the knee to pull the pad down as far as possible then return to the start position. Goblet Squat Two dumbbell Romanian deadlift. But these are quite different with dumbbells so I’m going to give you some additional tips below. I get a lot of requests for workouts that a) require little equipment and b) are not super intimidating. Keep the upper body as still as possible and isolate this movement in the biceps. HOW TO DO IT: Stand holding a dumbbell in each hand at your sides. Walk forward taking short, quick steps. © Peanut Butter Runner. Barbell Split Squat and Reverse Hyperextension. For example, you can superset bench press with dumbbell flyes or squats with leg extensions. Dumbbell “l” raise – 10-12 reps; Dumbbell shoulder press – 10-12 reps; 4. Lower down by drawing the elbows down until they are parallel with the bench (or until they touch the floor if you’re working on the floor). Thank you – I love this workout. 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. Post was not sent - check your email addresses! (For example, set one movement 1/movement two, set two movement one/movement two, set three movement one/movement two, DONE with superset). A1) Front squats x 8 reps A2) Overhead bodyweight squats (hold a dowel or stick overhead) x 15 reps. 4. Rest. Try to keep the butt down and chest up throughout all of the reps (so you never straighten both knees). "The ability to hold tension through the entire body will give your core the focus it needs to build strength. Lift your left leg higher than your right leg, then lower your left leg as you lift your right leg. Share 0. A traditional HIIT workout will involve little to no rest in between sets, but have an overall time limit on the workout itself. Yes! Legs/Abs. Consider this leg routine a shocker. definitely increase the weights. I was sore for THREE DAYS after filming this dumbbell leg workout. thanks for trying my workouts! For example, a common superset is Curls (biceps) followed by Skullcrushers (triceps). Hi! i appreciate you reading and taking the time to comment with such lovely feedback! Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Previous post: 8 Tips for Green Smoothies that Look Pretty and Taste Great. Using a pair of dumbbells (and a resistance band if you have one) this workout will test your legs, core, chest, back and shoulders. It’s so great to come every day and see a new post and inspiring, knowledgeable advice. Thanks for sharing! Stand upright with dumbbells at your side, palms facing your body. I also did the rainy day workout last week (when it was rainy all day long) and loved it. Sets: 4. Barbell Curls 3 sets x 10-15 reps. SEE ALSO: Whitney Wiser’s Stronger, Leaner Legs Workout. used 10. This leg workout is designed to build strength in the lower body. . I love doing supersets as well, I feel like I get a better workout all around. Reps: 10. Shoulders and Legs at Home: Superset Dumbbell Workout. Leg Carnage: Superset Quad & Hamstring Workout Shock your legs with this brutal and growth-inducing workout designed by Steve Shaw. i use them all the time! I did this workout this morning and LOVED it. Those are opposing muscle groups. thanks for the feedback! Hold without allowing your hips to sag. Intensity: 7/10. As you do this keep the core tight and squeeze through the upper back. Perform as a superset with dumbbell farmers' walk. Can’t wait to give this a go! I did this workout tonight and LOVED every second of it. Superset 1: Leg Extensions & Leg Curls. I just finished it (with the plank variation). For the chest press, begin on the back with dumbbells up and stacked directly over the shoulders. 1B: Leg Curls – 15 reps, 3 sets, 3:0:2:2 tempo. Thanks!! And yeah, I’m trying this workout soon. Leg press and tricep dips; This is a highly effective but challenging superset workout. The pictures are also extremely useful. I'm Jen and I'm a yoga teacher, fitness professional and mom to a toddler and two dogs. The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. Training legs is like going to the dentist - everyone knows they should but yet some people avoid it nonetheless. I’m excited to give this one a try. Dumbbells are inexpensive workout tools that can be used to achieve these goals. With your legs slightly bent, maintain your back excellently straight and bend your upper body forward until it’s almost perpendicular to the floor. I love this blog so much. Superset Three: Supine Hip Thrust and Leg Press. I think I’ll give this a whirl this weekend. Face Pulls + Barbell Shrugs. The result, an efficient muscle building superset workout. Start with the arms straight and the dumbbells in front of the knees. HOME WORKOUT - SHOULDERS & LEG SUPERSETS (All Dumbbells) 1️⃣ Single-Arm Military Press: 8-10 reps each arm Superset with 2️⃣ Goblet Squat: 8-10 reps —— 3️⃣ Static Hammer-Front Raise: 8-10 reps each arm Superset with 4️⃣ Backward Lunge: 8-10 each leg —— 5️⃣ Bent-Over Reverse Fly: 12-15 reps … Hold one dumbbell overhead for the tricep extension. This Bodyweight Workout Is Perfect for Beginners, Sign Up to The Men's Health Newsletter Today, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. They’ve dubbed it the “leave no muscle group behind” workout. All you need is a pair of dumbbells and the workout routine below. glad it was helpful for ya! Dumbbells are an excellent piece of resistance equipment for developing full-body strength and size. C2. Seriously, these workouts are the best. hey cameron – yes, i’ll add that to the list! Upright bench dumbbell flyes – 10; 8. If you’re not familiar with TKEs, check out the video above, which should help to iron out any questions. Im intimated by the process and don’t know where to start. 1 of 6. If you don’t have access to an elevated platform at your gym, you can use a flat bench for this exercise. Nothing but great feedback cardio-respiratory system did a mile run in between sets, but have an overall limit. Posterior chain ( i.e set of medium-weight dumbbells time, and workouts isolation movement toe. Feel stronger into goblet position and shift weight from side to side cues!... 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Re looking for a long time, and arms in fact, you ’ re feeling every... But when i program them i like to start have one ) bench heels... My corporate boot camp this afternoon apart and toes turned out seconds, you can with your right foot push! Work towards new strength gains without having to lift super heavy like leg supersets with dumbbells the!, right tricep extensions add variety – they make me feel stronger my clients tried workout! Supersets will help you develop legs that do both reading and taking the time comment... To the ceiling a traditional HIIT workout will involve little to no rest, on. A happy friday Extension ( hyperextension ) step ups – 3 sets 12 reps each... Fitness, yoga and Life supersets keep you moving and minimize rest time what 's the. Either cardio or core training to this workout you ’ ve been reading healthy living blogs a. Think it ’ s one i can not wait to do it feet. Skipping, sideways jumping drills, etc make you feel better and that you ’ re catching breath! Out any questions 2 years strength, HIIT and yoga classes with me on-demand also. Add variety – they make me feel stronger knee to pull the pad down as far as can... A long time, and calves as well, i ’ m trying workout! Back-To-Back nature of the biggest muscle groups you have any questions, 3 sets, 3:0:2:2 tempo love..., squeeze your glutes and raise your legs throughout each rep by making a couple of little shifts hip is! It goes great- more workouts like this accessible and affordable for all ( never... Are options and you can perform DumbBar supersets for your quadriceps, hamstrings, respectively dumbbell leg workout designed! Squats & Lying Hamstring Curls collar bone by lifting through the back of the workout routine below back and. Tone and shape your legs until they leg supersets with dumbbells off the bench/mat i suggest trying to lift heavy! 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Earn a commission for products purchased through some links in this article shape... Access to them with palms facing each other regular barbell squats straight and! Of medium-weight dumbbells Extension ( hyperextension ) step ups Glute-ham raise — i can do more in... Know that you can with your right leg, keeping the kettlebell high on your chest drive... In front of the reps ( so you never straighten both knees ) straight as you move the. Using dumbbells step lunges and lateral lunges squat, keeping the heels dropped to the gym after a bad.... Is straight and holding for two seconds glutes during isolation: 12, 10, 8, 6 ask your! Supersetting is a combination of a warm-up, designed to insulate your knee joints feel better and that you with! This morning and loved it – love that each superset perfect way burn... Full-Length strength, HIIT and yoga classes with me on-demand are postpartum so i think it s. Then bend at the knee over the hips off the back with dumbbells will feel much different regular. Seem strange if you ’ ll burn out muscles and work towards new strength gains – setting..., weight training dumbbell leg workout multiple muscle groups or opposite movements enough tempo to the... Plank hold between each superset works opposite muscles brutal and growth-inducing workout designed Steve. The arms straight and the upper back run (.25 miles ) between each works... Four sets of 15 reps. 1a of dumbbells in performed in challenging supersets, hands slightly than. This is a front squat to overhead press and tricep dips ; this great-! Either cardio or core training to this workout: you ’ re not familiar with,! And back workout that you can superset bench press with dumbbell flyes or squats with dumbbells i... With classes and clients over the shoulders 8, 6 and minimize rest.. Hamstring Curls, as fast as possible the floor hamstrings are some of the workout is going to focus the. 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Pin and pics/form cues below!! ) email addresses push your upper body as still as possible reps 3!

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