Walk forward taking short, quick steps. Best Home Based Printable Workout Routines. Oh, and just before you workout: if you don't have a kettlebell, use a dumbbell, and if you don't have a dumbbell, find something heavy lying around your house. your glutes and hamstrings). You need a bit of lying down room so find yourself a nice spacious bit of the house, lie down and try the raises. Superset 2: Hamstring Back Squats & Lying Hamstring Curls. 10 dumbbell leg workout moves to try at home. We earn a commission for products purchased through some links in this article. Leg raises are some of the best home leg workouts you can do. These 15 bodyweight exercises for legs, Marine says, are the best of the best. You’re going to build muscle and burn more calories because you’ll be continuously moving by doing supersets. This is a great hotel room workout. Jump Squats 4×20. Either way, make sure you flex your calves as hard as you can at the top of the rep. And hold that for a few seconds for the extra burn in your muscles. How to perform the exercise: Raise your left arm above your head and push your right arm down. 1A: Leg Extension – 15 reps, 3 sets, 3:0:2:2 tempo. Leg and Core Superset Workout. "The ability to hold tension through the entire body will give your core the focus it needs to build strength. Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. Carve a six-pack, burn fat and build powerful glutes during isolation. This workout involves 3 different supersets performed for 4 sets each. Prior to each workout, thoroughly warm up each body part you’re training that day. Once you’re done with the first exercise in the superset move onto the next exercise in the superset. Superset with Walking Lunge 4×15 (each leg) 2. Dumbbell Deadlift vs Barbell Deadlift: Which Deadlift is Best for You? Leg Workouts Promote Fat Loss. During this part of the rep, your hamstrings are supporting your body. The goal with stiff-leg deadlifts using dumbbells is to tap into that mind-to-muscle connection and force your hamstrings to do the work. Remember, your goal is to make every workout count. 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. A stronger core makes a stronger, fitter and more efficient athlete.". Superset with Squat Hold 4×30 sec. 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. Webb Directory: Sit in the machine, keeping your entire backside in contact with the pad, and place... 3. A compound exercise that involves multiple leg muscles will burn more calories than any other exercise. The first working superset of the workout is going to focus on the posterior chain (i.e. Webb Directory: Stand with your feet about shoulder-width apart, holding a bar across your upper back. Dumbbell squats are a great alternative when you don’t have access to do barbell squats. 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. 50 Tips To Get Fit Without A Gym. You can rest 1 – 2 minutes between each superset. Grab a pair of dumbbells and hold them by your sides. Perform the two exercises in each superset back to back without resting. Consider this leg routine a shocker. 1. 30-second rest between supersets. These workouts targets your quads, hamstring and glutes along with your core and abs. This is a great hotel room workout. 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. These are simple yet effective at-home no-equipment workouts to try! The dumbbell toe raise is the perfect exercise if you have no equipment. It will attack all of the big muscles of the legs — including hamstrings, glutes, quads, and calves — all at once. The Fast, Effective Superset Workout You Need. Dumbbell sumo squats work the inner part of your legs. Leg and Core Superset Workout. 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. And you want to build muscle and burn fat in these workouts. 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. Jump Squats 4×20. You’ll start with a wide stance holding one dumbbell with both hands in front of you. Starting with them is also a great way to prime your body for other leg exercises. This is an intermediate level workout so please be advised, its a tough workout so if you are a beginner to weight training, please try the beginner course first. Lift your left leg higher than your right leg, then lower your left leg as you lift your right leg. Squat 4×15. … You can rest 1 – 2 minutes between each superset. Single-leg deadlift. This means you’re recruiting more muscles during the lift. 1. Sign Up to Fuel, Our New Food Delivery Service, Take a Look Inside Our New December Issue, How to Smash Your First Ever Home Workout, 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. Get in a press-up position but rest on your forearms rather than your hands. Arnold press is a variation of shoulder press. "Go Time" 1. Stick To Your Fitness Goals You can also get that deep muscle separation from this exercise. This version of the dumbbell press recruits more muscles. These are simple yet effective at-home no-equipment workouts to try! 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. Most leg exercises fall into this category. Workout Details You’ll also see that it’s much more than just performing each exercise. 2B One-leg gym ball curl Lie on your back with one foot on a gym ball. You’ll take a big step forward making sure your knee doesn’t go over your foot. Pay attention to the notes below because there are special instructions for most of the exercises. Leg Curls Superset with Knee Raises. Superset with Walking Lunge 4×15 (each leg) 2. Michael Jennings is a fitness writer and Level 3 Qualified Personal Trainer. Great for: cyclists who want to increase leg power while retaining upper body engagement and good … Extend your legs and repeat. Dumbbell Toe Raises is going to work your calves. The only thing you need to bring is the intensity. 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. You can use only body weight or add weight. Work them into your regular legs workout. Lie facedown on a bench with your hips on the edge. Repeat with the opposite leg. Additional Printable Fitness Workout Routines. Stand upright with dumbbells at your side, palms facing your body. Complete one superset before moving on to the next (there are four total). And you may feel that you can get a better range of motion and work your legs harder with dumbbells. Super Set A: 20 Squats 25 Crunches Rest 1 minute (stretch, deep breathe, get up, move around a bit) Repeat Super Set A: So make sure you watch that too. Super Intense Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. Single-leg elevated glute bridge. She frequently changes her lower-body workouts with an array of dynamic stretches and supersets that keep her, well, on her toes. Exercises are presented in supersetted pairs. Dumbbell Lunges are going to work all of the muscles in your legs. For those of you who don’t know what a super set is, it’s basically a system of exercises that you perform together with little to no rest in between sets. Try This At-Home Leg Workout to Build a Strong Lower Body. Dumbbell (overhead) press is an exercise you can do seated or standing. You’ve got barbell squats and v-ups, deadlifts and weight planks and lunge jumps and Russian twists. Stand with your feet set wider than... 2 Dumbbell Farmers' Walk. Perform as a superset with dumbbell farmers' walk. There are going to be some techniques you’ll be doing to make each exercise more intense. THE MUSCLE PROGRAM, all rights reserved. Here, I have designed a great lower-body and core strengthening workout. But you’re going to feel awesome and pumped when you’re done. When you press that leg as you bring the other leg up, you’ll be activating your quads and glutes. And you’ll pump more blood into your muscles combining all of these methods together (circuit training, supersets, controlled and pump reps). "The combination of front loaded resistance for your leg moves and the core focused exercises will leave your abs feeling like they have been beaten by Anthony Joshua," says Jacobs. Stand with your feet set wider than shoulder width and hold a kettlebell with both hands up at your chest. Traditionally, the exercises within a superset targets different muscle groups — the idea is to condense them together to save time, keep your heart rate up, and boost your metabolism by … As you press back up this is where you’ll really feel your quads and inner legs working. This helps ramp up your intensity even more. This is an area often neglected. 4. 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. Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute legs, bums and tums (LBT) home workout. Lateral raises are a great way to warm-up your shoulders. Men's Health, Part of the Hearst UK Wellbeing Network. You do this by keeping that slight arch in your lower back and hand a slight bend in your knees. Lower-body supersets help you do just that without sacrificing the quality of your workout. Extend your legs off the back of the bench, squeeze your glutes and raise your legs until they are level with your hips. Squat 4×15. Superset with Squat Hold 4×30 sec. It’s all about making your muscles work harder. Hold without allowing your hips to sag. Hip bridges: 3 sets of 12 reps. How-to: Lie on your back with knees bent and feet flat on the floor. Either way, these 4 supersets will help you develop legs that do both! ). The best part is you can do this workout at home. At the same time and bend your right leg, bending your trailing knee so it almost brushes floor. According to trainers, leg superset workout at home are going to build muscle and burn more calories at rest than Used. Your legs a little differently than regular squats the end of this post separation from this exercise,... Your aim is to tap into that mind-to-muscle connection and force your hamstrings to do barbell squats and,. 7 weight training techniques that increase intensity be some techniques you ’ ll three. 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