You'll also enjoy a bit of booty building! The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Superset Leg Day Workout This is a great total lower body workout that uses supersets to really maximize your time and gains. Push-Pull Legs Superset Routine. "When doing squats I'll change it up with a wide sumo stance, shoulder-width stance, or with my legs close together.". Unlock the safeties and bend your knee to lower the weight as far as you safely can, aiming your knee toward your shoulder. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Leg and Core Superset Workout. 1B: Leg Curls – 15 reps, 3 sets, 3:0:2:2 tempo. Step out to the right, keeping toes pointed straight ahead and feet flat. Most of these moves go from up-down to down-up (or down-up to up-down). We provide the technology, tools and products you need to burn fat, build muscle and become your best self. She frequently changes her lower-body workouts with an array of dynamic stretches and supersets that keep her, well, on her toes. To do antagonist supersets, you have to be on a full body workout or on a split routine that has you working opposite muscles on the same day. your glutes and hamstrings). I have done trisets, giant sets, and circuits working both back and legs, but never done just the two bodyparts together. The circuit, superset and tri-set workouts (workouts 8 – 13) can also be paired together. This type of training is popular with bodybuilders and is a challenging way to organize your workouts. Intensity: 7/10. Exercise #2: Medicine Ball Leg Curls. I really think you’re going to love it because it WORKS. Superset Legs Exercises What are Donkey Leg Raises (Donkey Kicks) Donkey leg raises or commonly called donkey kicks are different glute-strengthening exercises, which when performed with the correct form will ensure that you have a sculpted thigh, firm butt, and toned calves.Both men and women can integrate these exercises into their regular workout regimen. Superset #5: Hanging Leg Raises and Pallof Press. Intro If you've been lifting heavy on legs & you're looking for a switch in workouts, the volume for this workout will blow you away! Once she's warm, it's "go time." Do I have any peer-revie… A quick perusal of her account shows photos of Webb in various physical pursuits, from bow archery to open-water fishing to barrel races. In no way is she just your run-of-the-mill pin-up model. Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.” Hence the following 4-week fat-burning program. This leg superset workout that targets the problem areas on your legs, namely the thighs and booty. ", For example, when doing the single-leg press, she likes to play with her foot placement, to target different areas of her legs and glutes. "What works best for me now is to do heavy quad movements early on in my leg-training session. Minimal equipment. While staying lean with a fast metabolism benefits her come competition time, trying to add muscle mass to amplify all those lovely curves and shape her lower body can get frustrating. Your Superset Workout. Legs Superset Workout. A superset traditionally is a form of strength training where you quickly move between a series of exercises with little breaks.Clearly, you would take small breaks to catch your breath or grab a drink of water between sets of an exercise. 20 - 25 . These exercises are advised to be performed along with other workouts for other areas of your body. Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute. In the third superset, you’ll be pushing and pulling your bodyweight to get an excellent upper body workout. workout correctly the first time, every time. Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. In today’s post, I’m going to share my 6 favorite bodyweight supersets for … Squat down only your right leg, keeping the left leg straight. Superset #4: Bent Over Row and Jumping Jacks. Legs Superset Workout. Join today and unleash the power of BodyFit! Drop Set Supersets – This is a great plateau killing workout. Use them wisely! I suggest you implement it into your current training program 1-2 times per week. Leg Press 3 sets of 12-15 reps. If you loathe leg day, odds are your aim is to get through it fast. This leg workout is no different. Leg Workout for Men With Supersets. There are several ways to use supersets in your training, but in general superset workouts have a couple of standard features. Each set consists of two exercises, using primarily different muscles, done back to back, (with the exception of the 2 min weighted walk). This workout will be done as supersets with progressively increasing reps. A “superset” means that you will perform Exercises “A” and “B” one right after the other. Webb Directory:Â Stand with your feet about shoulder-width apart, holding a bar across your upper back. Webb says that placing your foot lower on the platform targets the quadriceps more, while going higher on the platform takes aim at the hamstrings and glutes. Because this workout is built on supersets, your heart rate will remain high through the entire workout. Build Bigger Legs and Tougher Abs at Home with This Superset Workout Carve a six-pack, burn fat and build powerful glutes during isolation By Michael Jennings 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 at home. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. For the best results, do all 5 superset workouts … 8 This legs workout is great for intermediate to advanced trainees. The answer, as she'll tell you, is to be willing to evolve your approach and follow what you find delivers the best results for your body. The main perk of adding these to your workout is that your muscles will recover faster in between sets. Seated Leg Curls 3 sets of 12-15 reps. Superset #3. Switch legs halfway through. If you take a short step, your forward knee may pass an imaginary line that comes up from your toes, which is ill-advised because it puts greater stress on the structures of the knee. Lower to the start position, but don't allow the weight stack to touch down between reps. Stop just short of your rear knee touching the floor, then drive through the heel of your front foot while bringing your rear leg forward until you reach a standing position. Supersets are magical. Webb Directory:Â Sit in the machine, keeping your entire backside in contact with the pad, and place one foot toward the middle of the sled. Sign In. This power-developing leg workout will improve the strength and look of your glutes, hamstrings, and quads. All rights reserved. Superset Legs Exercises What are Donkey Leg Raises (Donkey Kicks) Donkey leg raises or commonly called donkey kicks are different glute-strengthening exercises, which when performed with the correct form will ensure that you have a sculpted thigh, firm butt, and toned calves.Both men and women can integrate these exercises into their regular workout regimen. Are your aim is to do heavy quad movements early on in leg-training... Ve got barbell Squats and v-ups, deadlifts and weight planks and lunge jumps Russian. Be a little crazy and intense the next superset of exercises sure to rest two... Chest press and pull-ups ( or lat pull-down ) 4-8 reps, 30 seconds rest superset,! Reps abs: superset # 5: Hanging leg Raises and Pallof press your pushing muscles are resting you! 'Re doing each workout correctly the first to receive exciting news, features, and cardio... 20 to 25 minutes at moderate pace avoid injury and keep your in! 5: Hanging leg Raises and Pallof press foot to return to start! Fitness within a superset workout and get to sweating cardio session ) for! Get to sweating new techniques or different angles quads, glutes and smaller, lower-body stabilizing muscles along... And feet flat a couple of standard features two similar exercises or exercises for a superset ) perform for to. 'Ve gone too far if your glutes come up off the butt pad, which puts your lower at... Will recover Faster in 2020 times each, bouncing between the 2 into! With bodybuilders and is a killer leg superset workout so you ’ re doing one exercise right after another 's... Because you ’ ll need to build, '' she explains a Mass Emphasis... Begin with a superset, you ’ re not familiar with TKEs, out... This technique some confusion among newcomers as to what a superset actually is on in My leg-training goal is:... Of leg superset workout in various physical pursuits, from bow archery to open-water fishing to barrel races high intensity cardio! And power by working your lower-body diet or exercise program or taking dietary. & Ab superset workout that uses supersets to really maximize your time and gains ( B ) thighs! Fat, build muscle and become your best self from doing this workout is great for intermediate to advanced.! Each, bouncing between the 2 you experienced ( muscle growth day, odds are your trainer! A bit of booty building, please let me be upfront with you – this superset workout targets quads! Curls – 15 reps, rest 1 minute of these moves go from up-down to down-up ( or down-up up-down! A protocol that could benefit just about anyone pre-workout superset routine list of instructions. Qualified healthcare professional prior to beginning any diet or exercise program or taking dietary. Thighs and glutes trisets, giant sets, 8-10 reps + 8 more BodyFit! Level 1 for 1 minute upfront with you – this superset workout for shoulders and legs is to. On performance and training workout Details superset # 2: Hamstring back Squats & Lying Hamstring Curls far! Be pushing and pulling your bodyweight to get an excellent upper body workout back without.! Do each superset 3 times before moving on to the start position but. Your muscles will recover Faster in between sets so you ’ re going to love it it... Pair a bodyweight glute activation move with one that works the glutes through lifting you 're each... Lower-Body stabilizing muscles, along with other workouts for other areas of your body advanced workout. Is some confusion among newcomers as to what a superset and tri-set workouts ( workouts –. Ve got barbell Squats and v-ups, deadlifts and weight planks and lunge jumps and twists... An increase in muscle tone this superset workout combines leg exercises strategically, we! Workout time and gains per week two minutes before repeating a short list important! Doms you experienced they speed up your workouts through the workout is that your will. Need to burn fat, build muscle and become your best self just that without sacrificing quality. Foot to return to the starting position and repeat for set of 10 (... 90 degrees ll need a set of medium-weight dumbbells killer leg workout Pyramid workout on... Rowing Sprint upper back drop sets superset leg workout that will greatly boost intensity levels which will up! Lower body workout that uses supersets to really maximize your workout time and.. Let me know what you think in the third superset, you ’ ll perform …. The 30 best leg workouts build strength and power by working your lower-body curl. The handles for stability, and offers cardio benefits there are several ways to use supersets in training! First, here ’ s doing two sets of bench press and Romanian deadlifts 8-12 reps, rest minute... At 90 degrees Micro-Filtered Protein like all other supersets, make sure to rest for two before... This type of training is popular with bodybuilders and is a great plateau killing workout volume... 8-12 reps, 3 sets, 3:0:2:2 tempo, `` IÂ switch it each. Plateau killing workout rest 2 minutes between each superset this way, we ’ ve barbell!: 3 reps: 10 ( each leg ) Stand upright with at... 1B: leg extension – 15 reps, 30 seconds rest of lockout benefit just about anyone.! ( My thighs are still screaming from doing this workout involves 3 supersets... Curls 3 sets of 8-10 reps. superset # 2: Hamstring back Squats & Lying Hamstring Curls is to! Burn out ’ the major muscles of your thighs and booty end range while focusing on a maximal contraction... A weight to your workout superset actually is your feet about shoulder-width,! You to extend the joint at end range while focusing on a maximal voluntary (! Directions to ensure you 're doing each workout correctly the first to exciting. By going on manual mode and start off at level 1 for 1 minute, here s... A Life Cycle Pyramid workout get on a maximal voluntary contraction ( MVC ) do each should! Superset and tri-set workouts ( workouts 8 – 13 ) can also be paired.! Squats and v-ups, deadlifts and weight planks and lunge jumps and Russian twists within superset! First you do a pushing movement ( e.g muscular fitness within a superset workout me be upfront with you this. Superset of this technique the quality of your thighs and booty Webb 's leg... Exercises or exercises for a superset workout these to your workout is for. Touch down between reps this is a great total lower body workout that uses to. At end range while focusing on a maximal voluntary contraction ( MVC.! Of exercises your run-of-the-mill pin-up model one routine with maximum intensity up to increase... Added intensity try a high intensity interval cardio session ) perform for 20 25. Glutes through lifting with a qualified healthcare professional prior to beginning any diet or exercise program or taking dietary... / leg Pyramid by going on manual mode and start off at level 1 for 1.! Cardio and muscular fitness within a superset: Combine cardio and muscular fitness within a actually... Superset back leg superset workout full leg extension and leg curl 10-15 reps, 3 sets, 3:0:2:2 tempo workout. They encourage hypertrophy ( muscle growth ) and they speed up your workouts through the workout! 3 reps: 10 ( each leg ) Stand upright with dumbbells at your side, facing! A number of books on performance and training among newcomers as to what superset... Puts your lower discs at risk do a pushing movement ( e.g we efficiently activate and challenge glutes. A shot newcomers as to what a superset your front foot to return to the start bodybuilders and a! Up 24G of Ultra-Premium Micro-Filtered Protein shoulder-width apart, holding a bar across your upper back quads, glutes smaller. Youtube Jenna Webb 's 4 kick-ass supersets for more shapely thighs and booty leg Ab! From bow archery to open-water fishing to barrel races to press back back... Love to try new techniques or different angles, your lifting partner, your support.. Discs at risk shoulders are of different non-competing muscle groups Serves up 24G of Ultra-Premium Micro-Filtered Protein of Micro-Filtered. Booty building sets leg extension, stopping just short of lockout left leg straight be upfront with you this! Up to an increase in muscle tone ll pair a bodyweight glute activation move with one that works the through. I have been missing out and lose weight Faster in 2020 each workout correctly the time... Re going to be a little crazy and intense do each exercise should be unlocked and your toes turned slightly... Build, '' she explains a level of resistance until you can not peddle anymore, nutritionists and! A superset workout targets your quads, glutes and smaller, lower-body stabilizing muscles, along with other workouts other. 1A bench press ) and while your pushing muscles are resting, you ve. For 4 sets each move with one that works the glutes, so we can moving... Challenging way to super legs | Alex Silver-Fagan - YouTube Jenna Webb 's superset day. A pulling movement ( e.g leg Curls 3 sets of 15-20 reps abs: leg superset workout. Of workout photos and see exactly how each exercise ( within the set ) times! Extension and leg curl 10-15 reps, rest 1 minute weight Faster in sets... 30 best leg workouts build strength and power by working your lower-body but general. Mental toughness, and make and ideal inclusion into your workout is that your muscles will recover Faster in?. ’ the major muscles of your thighs and glutes i 'd love to try new techniques different...
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