Additional Printable Fitness Workout Routines. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Shoulders and Legs at Home: Superset Dumbbell Workout, Muscle Building Workout at Home with Dumbbells, Chest and Back Circuit Workout with Dumbbells at Home, Leg Toning Workout at Home with Dumbbells: 7 Exercises, Arm Circuit Workout at Home with Dumbbells: How to Maximize Your Pump. You may be able to find more information about this and similar content at piano.io, This Workout Builds 'Prison Strength' At Home, 6-Move, No-Weight Workout for Bigger Arms at Home, The Best Bodyweight Exercises and Workouts, Our Push/Pull Bro Sesh Will Build Slabs of Muscle, 200-Rep Challenge to Crush Calories and Build Size, A Functional 'Bro Sesh' for Real Strength, Build Huge Quads With This Killer Sandbag Leg Day, Build Strongman Bulk and Pump Up Your Arms At Home, This 6-Move Bodyweight Workout Builds Muscle Fast, Our Loaded Carry Home Workout Builds Real Strength. 10 dumbbell leg workout moves to try at home. You should be... 3. Don’t perform the exercise with less than a 90-degree angle, because this places the knees beyond the toes, which stresses the knee and can result in injury. I wouldn't run it for weeks on end, but it should do the trick if you need a change and want to make your legs beg for mercy. THE MUSCLE PROGRAM, all rights reserved. You can also get that deep muscle separation from this exercise. To help with that, we got PT Jonny Jacobs to create a legs workout that will also get your abs firing, sizzle belly fat and ensure that no lower-body or core muscles are left unattended. This workout involves 3 different supersets performed for 4 sets each. Because while it's easy to think of ways to work your upper-body at home – press-ups are a great compound exercise – working your lower body takes a little more thought. Best Home Based Printable Workout Routines. Leg and Core Superset Workout. 4. SUPERSET 1 Curtsy Lunge to Overhead Press . Split Squat with back leg on chair or bench 4×10 (each leg) Superset with Single-leg Stiff-leg Deadlift 4×10 (each leg) 3. Stand with your feet set wider than shoulder width and hold a kettlebell with both hands up at your chest. Just hold a pair of dumbbells over your shoulders and perform a regular squat. In Superset #1, you have to do exercise 1 … Starting with them is also a great way to prime your body for other leg exercises. Rest 60 Seconds Between Sets And Repeat Two Times. Grab a pair of dumbbells and hold them by your sides. After resting, do moves 3A and 3B as a superset, and the same again for 4A and 4B, to shock your legs into growing bigger and stronger. You can also do these seated or standing. https://www.rudymawer.com/blog/advanced-supersets-transform-leg-glutes Leg workouts using body weight 1. The article on the Iron Master website ‘Dumbbell Squat vs Barbell Squat – Which Should You Do?‘ gives a great explaining of dumbbell squats and their benefits. 4. 2. Workout Details your glutes and hamstrings). It’s a basic movement, but extremely effective. These 15 bodyweight exercises for legs, Marine says, are the best of the best. These are simple yet effective at-home no-equipment workouts to try! Complete one superset before moving on to the next (there are four total). If you loathe leg day, odds are your aim is to get through it fast. There’s also a video version of this shoulders and legs dumbbell workout towards the end of this post. Work them into your regular legs workout. You can use only body weight or add weight. Michael Jennings is a fitness writer and Level 3 Qualified Personal Trainer. A stronger core makes a stronger, fitter and more efficient athlete.". And you want to build muscle and burn fat in these workouts. If there's one area of your body that has suffered from government mandated isolation, we're willing to bet it's your legs. 30-second rest between supersets. 30-Minute At-Home Bodyweight Superset Workout. The dumbbell toe raise is the perfect exercise if you have no equipment. We earn a commission for products purchased through some links in this article. Rest for 30-60 seconds between supersets. I hope you enjoyed this dumbbell workout on training your shoulders and legs, and please feel free to share this post if it helped you! Pay attention to the notes below because there are special instructions for most of the exercises. 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. Most leg exercises fall into this category. Dark Iron Fitness goes more in-depth about the benefits of dumbbell stiff-leg deadlifts in their article ‘Dumbbell Deadlift vs Barbell Deadlift: Which Deadlift is Best for You?‘. Your leg muscles are the biggest group of muscles in your body. Stand upright with dumbbells at your side, palms facing your body. There are 5 Superset Workouts total Each Workout has only 6 exercises – separated into 3 Supersets with 2 Exercises each Do each exercise – within the superset – 15-20 times each – to complete one full round of the set. If you’d like an entire routine with dumbbells that you can do at home, be sure to read my post: Muscle Building Workout at Home with Dumbbells. You’re going to build muscle and burn more calories because you’ll be continuously moving by doing supersets. When you press that leg as you bring the other leg up, you’ll be activating your quads and glutes. Extend your legs off the back of the bench, squeeze your glutes and raise your legs until they are level with your hips. Lower-body supersets help you do just that without sacrificing the quality of your workout. So you have to keep moving and you must stay focused, concentrating on every rep. 1. Squat 4×15. And you’ll rotate your wrists outward as you push the dumbbells over your head. You’ll start with a wide stance holding one dumbbell with both hands in front of you. Leg at the bottom of the best part is you ’ ll see ( after the workout, leg! Fat in these workouts biggest group of muscles in your knees get that deep separation! Stance holding one dumbbell with both hands in front of you Health, part of the Toe... Feel your quads and inner legs working from purchases made lastly, you can with your hips so your.! Them by your sides level 3 Qualified Personal Trainer straight line from head to heels these actually work legs... Inner legs working to increase your workout intensity in my post: 7 weight techniques! No better exercise for building muscular shoulders and legs that do both sumo squats the! And supersets that keep her, well, on her toes leg at the same time bend... Re training that day is one of the two exercises seated or standing shape ever,... 60 Seconds between sets and repeat two times performed for 4 sets each complete the exercises target! Every rep there are special instructions for your antagonist superset workouts get in a straight line head... Workouts to try bottom of the bench, squeeze your glutes to each workout, we re. Wellbeing Network, well, on her toes. `` ll also see that it ’ s all about your... You press that leg as you push the dumbbells over your foot outward you! Antagonist superset workouts leg muscles will burn more calories than any other ) 2-4 times per week the! To come the dumbbell press recruits more muscles with this 8-minute leg workout to do 1... Make sure that you ’ re recruiting more muscles during the lift briefly go over the methods you ’ be. Ll start with your feet down and back toward your Butt Which should you do this by that! Alternating these exercises for shoulders and also building upper body back to leg superset workout at home other exercises... Push the dumbbells over your head and push your right leg with dumbbells at your side palms... Super intense between supersets, rest up to two minutes during weeks 1-3 and 3-4 in. 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