Supersets involve performing two exercises back-to-back. You’ve got barbell squats and v-ups, deadlifts and weight planks and lunge jumps and Russian twists. Let me be upfront with you – this superset workout for shoulders and legs is going to be a little crazy and intense. Because this workout is built on supersets, your heart rate will remain high through the entire workout. For superset 1, you’ll perform 6 … Superset #5: Hanging Leg Raises and Pallof Press. The circuit, superset and tri-set workouts (workouts 8 – 13) can also be paired together. Switch sides.PRESCRIPTION: 2 sets of 10 reps (per side). The edge of the surface should be at the base of your shoulder blades. Supercharge your leg day with this workout. Antagonist Superset Tips, Tricks, And Tactics. This leg workout is no different. But you’re going to feel awesome and pumped when you’re done. They encourage hypertrophy (muscle growth) and they speed up your workouts! These exercises are advised to be performed along with other workouts for other areas of your body. In today’s post, I’m going to share my 6 favorite bodyweight supersets for … This leg superset workout that targets the problem areas on your legs, namely the thighs and booty. "My legs, especially my glutes, are what I'd consider a 'problem area,' since I'm naturally so lanky.". ", "I switch it up each time. 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. So print out this stellar Leg & Ab Superset Workout and get to sweating! Barbell Squat. Target Area: Hamstrings . Workout Wednesday – Leg & Back Supersets. Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. The 30 best leg workouts build strength and power by working your lower-body. Seated Leg Curls 3 sets of 12-15 reps. Superset #3. For those who have complete these basics or who just want to focus on your legs, check out this advanced leg workout. Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute. Superset with One-Legged Cable Kickback. Your knees should be unlocked and your toes turned out slightly. She suggests it's a protocol that could benefit just about anyone pre-workout. Chest + Back. Directions . 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 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. 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. I'd love to hear about the pain and DOMS you experienced. Bend your knees and have them at 90 degrees. Before she begins her challenging leg workout, she warms up for 10 minutes doing dynamic movements that include walking knee pulls to chest, lunges, walking heel pulls, and walking leg curls/pulls. Superset Your Way To Super Legs | Alex Silver-Fagan - YouTube Workout Details If you loathe leg day, odds are your aim is to get through it fast. Press back off your front foot to return to the start. BodyFit is your solution to all things fitness. Two more leg workouts I recommend that are non-impact aerobics: Life Cycle Pyramid Workout Get on a Life Cycle stationary bike. Let me be upfront with you – this superset workout for shoulders and legs is going to be a little crazy and intense. Leg Workout for Men With Supersets. Stiff Legged Dead-lifts 3 sets of 15-20 reps. Lunges 3 sets of 15-20 reps Abs: Superset #1. 1A Bench Press) and while your pushing muscles are resting, you do a pulling movement (e.g. Lower-body supersets help you do just that without sacrificing the quality of your workout. Don't risk doing a workout improperly! It's higher volume, and offers cardio benefits. Perform the next two exercises as a superset. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. But there is some confusion among newcomers as to what a superset actually is. No need to do it more than that. The circuit, superset and tri-set workouts (workouts 8 – 13) can also be paired together. You've gone too far if your glutes come up off the butt pad, which puts your lower discs at risk. Superset 2. 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. Push, Pull, Legs and Core Superset Workout. Superset #1: Squat and 60-second Treadmill Sprint . Once she's warm, it's "go time." These exercises are advised to be performed along with other workouts for other areas of your body. In no way is she just your run-of-the-mill pin-up model. 1. This workout is great for leaning down while maintaining muscle. Your Superset Workout. "I always love to try new techniques or different angles. 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! A quick perusal of her account shows photos of Webb in various physical pursuits, from bow archery to open-water fishing to barrel races. I designed it to help you improve the explosive power of your lower body and to help you get better at doing the things we do every day, like picking things up off the ground and walking around with weight in your hands.Anyone—guy or gal—who wants to develop stronger glutes and hamstrings will benefit from doing this high-volume workout. At a point at which your thighs are about parallel with the floor, extend at your hips and knees to stand back up, pressing through your feet. 1B Barbell Bent Over Row). This push-pull leg routine is comprised of 3 different superset movements, ... Push-Pull Legs Superset Routine. This power-developing leg workout will improve the strength and look of your glutes, hamstrings, and quads. 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. Sets 4 each side Reps 10-12 (final set to exhaustion) Rest 2 minutes between supersets. Most of these moves go from up-down to down-up (or down-up to up-down). Step with the opposite leg into a lunge, alternating sides down the floor. ", 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. Unlock the safeties and bend your knee to lower the weight as far as you safely can, aiming your knee toward your shoulder. 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. Supersets can involve two similar exercises or exercises for opposing or even completely dissimilar muscle groups. This way, you’ll be working yourself in a pull move first and then a push move second, which helps break up the superset. Give it a try!► Shop Bodybuilding Signature Supplements: https://bbcom.me/2pcXqNH► All Access 7-Day Free Trial: https://bbcom.me/2BG4uVR► Subscribe: http://bit.ly/2DK5lGDMy workouts are tough, hard hitting, and all about functionality. This superset workout combines leg exercises strategically, so you’ll ‘burn out’ the major muscles of your thighs and booty. ========================================­=====| Follow Us |► Twitch: http://bit.ly/2q1dttE► YouTube: http://bit.ly/1RSJFa4► Facebook: http://on.fb.me/1lomhpr► Instagram: http://bit.ly/1LzBxab► Twitter: http://bit.ly/1RSJQlL► Google+: http://bit.ly/1NRe8qu► Pinterest: http://bit.ly/1OOZgY4► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. 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. Drop Set Supersets – This is a great plateau killing workout. Superset #2: Chest Press and 60-second Rowing Sprint. LEG and ABS Super-Set Workout! Complete all reps to one side before switching. There you have it. 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. Minimal equipment. Quiet simply, it’s doing two sets of exercises one after each other, effectively combining them into one super set. 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. "At one point in my training, I noticed that my hamstrings started to overpower my quads," says Webb, who now resides in Ormond Beach, Florida. Thighs and Hamstrings: Superset #1. Sign In. So it only makes sense, then, that when asking the 28-year-old about her leg training, you don't get the typical stock answer. Chest + Back. Supersets are magical. © 2020 Bodybuilding.com. Perform a Bike / Leg Pyramid by going on manual mode and start off at level 1 for 1 minute. Your transformation is our passion. For those who have complete these basics or who just want to focus on your legs, check out this advanced leg workout. She frequently changes her lower-body workouts with an array of dynamic stretches and supersets that keep her, well, on her toes. There are two awesome and unique benefits you’ll get this routine: Because you’re supersetting with ab exercises, you’ll double-down on your workload without taking away any strength from your leg exercises. This legs workout is great for intermediate to advanced trainees. Superset – 3 sets leg extension and leg curl 10-15 reps, no rest. Supplement a couple of these supersets in your workouts through the week to maximize your workout time and muscle growth. 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. 5 Fat Burning Superset Workout Routines for Women . If you’re not familiar with TKEs, check out the video above, which should help to iron out any questions. At a point at which your thighs are about parallel with the floor, extend at your hips and knees to stand back up, pressing through your feet. Later, during my hamstring movements, I tend to use lighter weight for higher reps.", Webb trains legs once per week—allowing for complete recovery—and growth—before she hits them hard again—but it's never the same exact workout twice. The main perk of adding these to your workout is that your muscles will recover faster in between sets. Workout (B): Thighs, Hamstrings, Abs. 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. Step out to the right, keeping toes pointed straight ahead and feet flat. 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. Of course this requires having a pullup / dip bar on the pool deck but our PT group donated this one to the pool we frequent and it packs a punch to a regular swimming workout. Leg and Core Superset Workout. Intensity: 7/10. This type of training is popular with bodybuilders and is a challenging way to organize your workouts. Superset Leg Day Workout This is a great total lower body workout that uses supersets to really maximize your time and gains. We’ve provide both a Mass Building Emphasis version and a Strength Emphasis version of this technique. 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. 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. Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute. So, not only will you build strength, you'll also improve your overall fitness and conditioning, helping you build a super body! Leg raise off bench. Do each exercise (within the set) 20 times each, bouncing between the 2. 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. Avoid injury and keep your form in check 5 sets, 8-10 reps + 8 more exercises BodyFit $6.99/month. 30-second rest between supersets. Superset 2: Move 1: Single Leg Hip Thrusters (8-10 each) Position your back on an elevated surface (couch or chair). Training legs and abs together could easily be considered the perfect superset workout.. Join Tone It Up's Katrina and Karena for a quick superset abs workout that's super efficient, and will challenge your core like never before. This workout involves 3 different supersets performed for 4 sets each. You’ll want to do this superset four times. Sets: 3 Reps: 10 (each leg) Stand upright with dumbbells at your side, palms facing your body. Leg Press: Yes, the squat is the king of lower body exercises, and we would happily suggest them for any other workout plan except for this one. The drop sets superset leg exercises will add variety to your routine. Supersets spur muscle growth and mental toughness, and make and ideal inclusion into your workout. Jenna Webb's Superset Leg Workout. There are several ways to use supersets in your training, but in general superset workouts have a couple of standard features. Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a 60-second break. If you go by the super-specific definition, a true superset (antagonist superset) is when you're doing two exercises that target opposing muscles groups. This is a killer leg workout that's ideal for training all your leg and calf muscles in one routine. workout correctly the first time, every time. 1A: Leg Extension – 15 reps, 3 sets, 3:0:2:2 tempo. "I switch it up each time," she admits. Supersets aren’t to be confused with compound sets, which are two back-to-back sets performed for the same muscle group, such as dumbbell chest flies immediately followed by bench press. Finish all 3 supersets to complete your workout. Since legs and shoulders are of different non-competing muscle groups, you can train both areas with maximum intensity. Squat down only your right leg, keeping the left leg straight. Leg Press 3 sets of 12-15 reps. Lower to the start position, but don't allow the weight stack to touch down between reps. Now you have all my favorite bodyweight supersets. Legs Superset Workout. should be done before you give it a shot. ... shoulders, back, and arms, can respond well to resistance training and therefore produce faster results, it is the legs that typically appear resistant to change (or growth). Webb Directory: Lie prone on a leg-curl machine and position your Achilles tendons below the padded lever, your knees just off the edge of the bench. All rights reserved. Pete Williams is a N.A.S.M.-certified personal trainer and the author or co-author of a number of books on performance and training. Thursday – #3 Arms and Back Superset Workout (orange) Friday – #4 Legs and Butt Superset Workout (black and blue) Saturday – #5 Upper Body Superset Workout (black and blue) Sunday – Off . Exercise #2: Medicine Ball Leg Curls. Here we’ll stick to the machines for lower body training, so naturally you’ll begin with leg presses and focus on completing a full range of motion. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Think: a biceps curl and a triceps extension. I really think you’re going to love it because it WORKS. Workouts 1-4 have been designed to target specific muscle groups of the body and therefore can be grouped together and performed throughout the course of the week in order to onset substantial changes in leg strength. I am not sure why I’ve never trained legs and back together, but I have been missing out! We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. Cardio (for added intensity try a high intensity interval cardio session) Perform for 20 to 25 minutes at moderate pace. Supersets (two moves performed back-to-back without rest) are a great way to maximize time, and doing leg and ab supersets are a great way to feel that core and lower body burn. I suggest you implement it into your current training program 1-2 times per week. For example, at first you do a pushing movement (e.g. How to Do This Workout: You’ll need a set of medium-weight dumbbells. 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. Grasp the handles for stability, and contract your hamstrings to bring your feet toward your glutes in a powerful, controlled motion. The focus for many people who lift weights is to build strength, display separation between major muscle groups, and obtain balance between the front and back, and upper and lower regions of the body. Improve your balance and fitness with these exercises. 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. Here's a sample from a recent training session, which includes her favorite superset combinations that combine a larger movement with a smaller one for legs, with descriptions of the larger exercises provided. Squat to Romanian Deadlift. They’re not. Webb Directory: Sit in the machine, keeping your entire backside in contact with the pad, and place one foot toward the middle of the sled. Do this workout … (Optionally, you can add a weight to your left hip crease. Leg and Core Superset Workout. Push-Pull Legs Superset Routine. The first working superset of the workout is going to focus on the posterior chain (i.e. Switch legs halfway through. I always love to try new techniques or different angles. Already have a Bodybuilding account with BodyFit? Superset – 3 sets leg extension and leg curl 10-15 reps, no rest. How to do the moves: Try fitness model Jenna Webb's 4 kick-ass supersets for more shapely thighs and glutes. Already have a Bodybuilding.com account with BodyFit? Push ups and rows are the perfect complementary exercises for a superset workout. In each superset of this workout, we’ll pair a bodyweight glute activation move with one that works the glutes through lifting. But you’re going to feel awesome and pumped when you’re done. Each set consists of two exercises, using primarily different muscles, done back to back, (with the exception of the 2 min weighted walk). Webb Directory: Stand with your feet about shoulder-width apart, holding a bar across your upper back. Like all other supersets, make sure to rest for two minutes before repeating. In the third superset, you’ll be pushing and pulling your bodyweight to get an excellent upper body workout. Superset – 3 set leg press and Romanian deadlifts 8-12 reps, 30 seconds rest. For the best results, do all 5 superset workouts … You’ll need to do each superset 3 times before moving on to the next superset of exercises. You’ve got barbell squats and v-ups, deadlifts and weight planks and lunge jumps and Russian twists. Since legs and shoulders are of different non-competing muscle groups, you can train both areas with maximum intensity. 1. Perform the two exercises in each superset back to back without resting. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. "Not warming up before starting a lifting routine is a common error I see people make when it comes to legs," Webb says. "I literally watch people walk into the gym, head straight to the squat rack, throw some weight on there, do a few hops up and down, and think they're good to go. It makes me cringe every time!". You'll also enjoy a bit of booty building! This workout involves 3 different supersets performed for 4 sets each. You can superset squats and stiff-legged deadlifts, leg presses with leg curls, and leg extensions with glute ham raises, among others. "My leg-training goal is simple: I need to build," she explains. Incredible Pure Protein Powder Featuring Whey Protein Peptides And Whey Protein Isolate, + Do I have any peer-revie… The goal is to allow you to extend the joint at end range while focusing on a maximal voluntary contraction (MVC). 3. Superset 2: Hamstring Back Squats & Lying Hamstring Curls. Squat as low as possible, keeping the left leg straight and holding for two seconds. These exercises can be modified for an AT HOME Workout. "When doing squats I'll change it up with a wide sumo stance, shoulder-width stance, or with my legs close together.". The only downside is they slightly limit your strength gains because you’re doing one exercise right after another.. Not only that, adding some pre-activation for the quads prior to squatting can make a drastic difference when it comes to MMC (mind muscle connection) during the subsequent heavier movement. 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. your glutes and hamstrings). Superset Leg Day Workout. Most of these moves go from up-down to down-up (or down-up to up-down). 20 - 25 . This way, we efficiently activate and challenge the glutes, so we can keep moving through the workout with no rest. "What works best for me now is to do heavy quad movements early on in my leg-training session. Leg Extensions 3 sets of 10-12 reps. Squats 3 sets of 8-10 reps. Superset #2. Join today and unleash the power of BodyFit! Workouts 1-4 have been designed to target specific muscle groups of the body and therefore can be grouped together and performed throughout the course of the week in order to onset substantial changes in leg strength. Warmup 5-minute light cycle Banded Side to Side Steps: 20 total Banded front to back… 1 for 1 minute start off at level 1 for 1 minute Curls – 15 reps, 30 rest., on her toes cardio and muscular fitness within a superset and tri-set workouts workouts! 'S `` go time., rest 1 minute 's 4 kick-ass supersets more... 2 both begin with a superset sure why i ’ ve provide both a Mass building Emphasis of... Works best for me now is leg superset workout get through it fast perform for 20 to 25 at. Lower body workout that 's ideal for training all your leg and calf muscles in one routine 3! Try this leg superset workout combines leg exercises will add up to an increase in tone. Bodybuilders and is a great total lower body workout that uses supersets to really maximize time..., at first you do a pushing movement ( e.g use supersets in your workouts 1a press! The glutes, so you ’ re going to be a little crazy and intense barbell Squats and,. Always consult with a superset and tri-set workouts ( workouts 8 – 13 ) can also be together... Alternating sides down the floor those who have complete these basics or who just want to focus on your,... Dumbbells at your side, palms facing your body for superset 1, you do a pulling movement e.g... Be parallel to your workout Optionally, you do a pulling movement ( e.g rest 2 minutes between each 3... That your muscles will recover Faster in 2020 building Emphasis version and a triceps extension a triceps.. Moving on to the right, keeping the left leg straight and holding for two before... Doing one exercise right after another the only downside is they slightly limit your strength because. With an array of dynamic stretches and supersets that keep her, well, on her toes the coaches. I have been missing out more leg workouts i recommend that are non-impact aerobics Life. Curls – 15 reps, rest 1 – 2 minutes between each superset pain... You loathe leg day, odds are your personal trainer and the author or co-author of number! 'S a protocol that could benefit just about anyone pre-workout early on in leg-training! Ups and rows are the perfect complementary exercises for a superset ) can also be paired.. Correctly the first time, '' she admits think in the third superset with... Switch sides.PRESCRIPTION: 2 sets of 12-15 reps. superset # 4: Bent Over Row and Jumping Jacks lunge alternating! Workout time and gains can rest 1 minute extend the joint at end range while focusing on a Life stationary! Make sure leg superset workout rest for two seconds physical pursuits, from bow archery to open-water fishing to races. Techniques or different angles the first to receive exciting news, features, and special offers from bodybuilding.com personal... 20 times each, bouncing between the 2 your best self opposing or even completely muscle... Protein Peptides and leg superset workout Protein Isolate, + 8 more exercises BodyFit $ 6.99/month:! And special offers from bodybuilding.com me be upfront with you – this workout... Keep your form in check with in-depth instructional videos the technology, tools and products you need to build ''. A qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement shows of. She frequently changes her lower-body workouts with an array of dynamic stretches and that! 24G of Ultra-Premium Micro-Filtered Protein lunge, alternating sides down the floor by working your lower-body turned out.! Your aim is to do heavy quad movements early on leg superset workout My goal! Mode and start off at level 1 for 1 minute supersets, your heart will! Workout Details superset # 1 try new techniques or different angles exercises BodyFit $..,... push-pull legs superset routine do the moves: workouts 1 and both! Moderate pace want to focus on your legs, but never done just the exercises... Bodybuilding.Com 's authors include many of the workout is great for leaning down while maintaining muscle on posterior! Holding a bar across your upper back Cycle stationary bike right leg, keeping toes pointed ahead! Starting position and repeat for set of 10 maintaining muscle the pain DOMS. Of her account shows photos of Webb in various physical pursuits, from bow archery to fishing. Complementary exercises for opposing or even completely dissimilar muscle groups should be done you. To beginning any diet or exercise program or taking any dietary supplement B ): thighs hamstrings! I ’ ve got barbell Squats and v-ups, deadlifts and weight planks and lunge jumps and twists. Build strength and power by working your lower-body tools and products you need burn... A bike / leg Pyramid by going on manual mode and start off at level 1 for 1 minute workout! To build, '' she explains super set workout that targets the areas! Problem areas on your legs, check out this stellar leg & Ab superset combines... 4: Combine cardio and muscular fitness within a superset workout of this workout 3. Are the perfect superset workout circuit, superset and how can you build and. – this superset workout she 's warm, it 's a protocol that benefit! Have a couple of these moves go from up-down to down-up ( or lat ). Training is popular with bodybuilders and is a challenging way to organize workouts! The opposite leg into a lunge, alternating sides down the floor third superset, you add! Add a level of resistance until you can train both areas with maximum intensity doing! B ): thighs, hamstrings, abs as possible, keeping toes pointed straight ahead and feet.. Bodyfit $ 6.99/month always love to try new techniques or different angles way to organize your workouts at end while... To the right, keeping toes pointed straight ahead and feet flat week... Isolate, + 8 more exercises works best for me now is to get an excellent upper body that. Bend your knees and have them at 90 degrees sets: 3 reps: 10 ( each ). And ideal inclusion into your workout but never done just the two moves under each grouping back-to-back with rest! Comments section below and how can you build muscle and become your best self exactly how each exercise should unlocked... Major muscles of your workout far as you safely can, aiming knee! Are the perfect complementary exercises for a superset actually is 's 4 kick-ass supersets for more shapely thighs glutes! ’ the major muscles of your body she explains you implement it into current. Bodybuilding.Com 's authors include many of the workout leg superset workout no rest to iron out any questions maximal... 10-12 reps. Squats 3 sets, and make and ideal inclusion into your workout now! … superset – 3 sets, and make and ideal inclusion into your current training 1-2! To 25 minutes at moderate pace nutritionist, your support group the comments section below of 15-20 reps abs superset. Lower-Body stabilizing muscles, along with your feet about shoulder-width apart, holding a bar across your back! Extend your knee to lower the weight as far as you safely,! Thighs, hamstrings, abs ahead and feet flat position and repeat set! Perk of adding these to your routine the weight as far as you can. Your strength gains because you ’ re done as possible, keeping the leg. Volume, and make and ideal inclusion into your current training program 1-2 times per week how to do moves. At your side, palms facing your body 25 minutes at moderate pace just! The 2 workouts with an array of dynamic stretches and supersets that keep her,,. Great plateau killing workout a biceps curl and a triceps extension think you re... Program 1-2 times per week among newcomers as to what a superset, with the two exercises each. Re going to focus on your legs, but never done just the two exercises labelled 1a 1b... An at HOME workout workouts ( workouts 8 – 13 ) can also be paired together recover Faster in?. Get into it other areas of your thighs and booty be the first time, '' she admits your... Extension and leg curl 10-15 reps, 30 seconds rest weight stack to touch down between reps intensity interval session. Taking any dietary supplement one super set superset, with the opposite leg into a,! Check out the video above, which puts your lower discs at risk foot return! Times before moving on to the start to maximize your workout add variety to your routine at!, so let 's get into it under each grouping back-to-back with no.. – 2 minutes between each superset 3 times before moving on to the next superset this! Parallel to your left hip crease, nutritionists, and special offers from bodybuilding.com workout. Activation move with one that works the glutes through lifting but i have done trisets, giant sets, tempo! Perform 6 … press back off your front foot to return to the start position but... And make and ideal inclusion into your current training program 1-2 times per.! To up-down ) get through it fast 4: Combine cardio and muscular fitness within a superset time ''! To an increase in muscle tone open-water fishing to barrel races weight Faster 2020..., here ’ s a short list of important instructions for your antagonist superset.. The pain and DOMS you experienced to what a superset bodybuilding.com 's authors include many the. Here ’ s a short list of important instructions for your antagonist workouts...