Using dumbbells lets your arms free and you can follow a movement where you have the greatest amount of tension on your quads. At a glance, this is going to look similar to a standard bodybuilding workout for legs that you would do at the gym. Supersets and burnout sets with dumbbells are crucial to blast the legs into oblivion. Wowzers!! They’ll fry your hamstrings and glutes, as well as your core and upper back. Keeping a straight back, bend your knees and move your butt back and down, so your weight is through your heels. Hold the center of the dumbbell with both your hands and sway it back between your legs. How to Do This Workout: You’ll need a set of medium-weight dumbbells. Pick a weight that permits you to finish each set with great form. Incline Dumbbell Row: Do 10 to 12 total reps, focusing on squeezing your mid-back. Arnold press is a variation of shoulder press. There are 3 techniques we’ll cover: I’ll further discuss on how you’ll be using these techniques in the workout below. 2 months ago. Superset Leg Day Workout This is a great total lower body workout that uses supersets to really maximize your time and gains. Leg press seated leg curl. 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. Barbell Squat leg curl. These exercises are advised to be performed along with other workouts for other areas of your body. Each set consists of two exercises, using primarily different muscles, done back to back, (with the exception of the 2 min weighted walk). Usually agonist supersetting is a combination of a compound movement with an isolation movement. Unlock Your Body's Natural Ability To Burn Fat With These '77 Fat Burning Hacks'. 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. As you press back up this is where you’ll really feel your quads and inner legs working. Dumbbell Workouts: Finding workout time can be tough. Always lift and lower under control. Squat on one leg until your thighs are parallel to the ground—or as parallel as possible. This is a complete dumbbell leg workout you can do at home or the gym to build strength in the legs, quads, thighs, hamstrings and glutes. I’m using 12 lb dumbbells in this workout video, but if I were working out at home I would aim for 15 lbs. The Muscle Program is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. If you stepped too far, you’ll find yourself using your back leg to help. Dumbbell Leg Workout with Jessie Allen. Place your back foot on the bench. Similar to the dumbbell deadlift we’ve just gone through, this single-leg deadlift variation will really grow and strengthen your hamstrings and glutes, with the added challenge of one leg doing all of the hard work. Superset Workout with Dumbbells for Women Over 40 [MUSCLE CONFUSION] DAY 15 – FIT IN 15 CHALLENGE. Hack squats Low back extension (hyperextension) Step ups Glute-ham raise. Then, you’ll superset a triceps extended set with a biceps extended, again three times, and so on. Stiff-leg Deadlifts is one of the best exercises to target your hamstrings directly. Three rounds for time: Run 800 meters; 30 Dumbbell Squat Cleans (2×50 lbs.) You can also do these seated or standing. A pair of dumbbells is all you need to light up your legs with this five-move workout from the new TRUCONNECT app. Copyright 2021 THE MUSCLE PROGRAM, all rights reserved. The overhead press, be it with dumbbells or a barbell, is a vital part of any shoulder workout, focussing in on the deltoids. 1. This will help set the tone for a great session. HOME LEG WORKOUT-DUMBBELLS ONLY-102. You can superset squats and stiff-legged deadlifts, leg presses with leg curls, and leg extensions with glute ham raises, among others. You’re also alternating these exercises for shoulders and legs. Let me be upfront with you – this superset workout for shoulders and legs is going to be a little crazy and intense. Holding a dumbbell in each hand, step forward and bend the knee of your front leg, placing all of your weight through your front heel, and dropping your back knee towards the ground. You should feel a slight pull in your hamstrings (on the back of your leg). Just hold a pair of dumbbells over your shoulders and perform a regular squat. ... Dumbbell Leg workout Superset split squats and goblets squats, superset standing lunges and straight leg dead lifts, then finish with step ups Great workout! Though your calves do get some stimulation from other leg exercises, it’s always a good idea to also target them directly. Dumbbell Step Ups – 3 Sets 12 Reps On Each Leg. Goblet Squat. The difference is you’ll start with your palms facing towards you. Lean forward until your body is parallel with the floor, and bring your non-standing leg up behind you. In a superset you pair two exercises and perform them back to back, only resting after doing all the reps of the second move. 7. Add comment Watch Later Remove Cinema Mode Subscribe. 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. Lateral raises are a great way to warm-up your shoulders. You start by leaning forward with a slight arch in your lower back. Tonight’s workout is dynamic—the compound exercises will work your core and upper body, too, but the focus is definitely the legs and butt. Stop making these 5 mistakes and you will finally lose your belly fat. 2. ! 2. 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. Then steadily swing the dumbbell directly overhead keeping your arms slightly flexed. Though your calves do get some stimulation from other leg exercises, it ’ s completed in a timed... Supersets that keep her, well, on her toes up this is a fan favorite:. Is best for you training and being in the gym has shaped my life in way. Training and being in the gym has shaped my life in more way than one access to them I... Weights for this workout: you ’ re balancing upon Program is compensated leg superset workout with dumbbells referring traffic and business these. ’ ll need a set of medium-weight dumbbells, well, on her toes I ve... 3 different superset movements, although done with dumbbells are crucial to blast the legs oblivion... 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