Step-ups are like doing 1-leg squats. Take a big step backward with the right foot, keeping hips square to the front and pelvis neutral.Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged. Well, in my workouts, I kick things up a notch (or 2 or 3) by doing forward-backward lunges. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The 4-Week Fat-Burning Superset Workout Routine, 8 Micronutrients Important for Performance and Where to Get Them, Peter McGough, Legendary Bodybuilding Writer, Dies, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms. For pure strength, supersets are the way to go. Thank you for signing up. Need I say more? That’s easy: supersets. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Sit your hips back as if sitting into a chair and use the glutes and hamstring to press back up to standing. So you want to burn fat, get super lean and have a great six-pack, right? Prior to each workout, thoroughly warm up each body part you’re training that day. Supersetting is ideal for losing weight and burning fat. The abdominal/core engagement that is required to maintain a neutral and strong torso during this exercise is massive. Lose Weight In The New Year Like The Athletes Do With BistroMD; The more you can squat, the more powerful of an athlete you will be. Take each sets within supersets, trisets and extended sets to failure. Below are a few superset pairings that are optimal for burnout-style workouts. And for building overall muscle mass and reducing body fat… Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. This type of superset will not only provide benefits of hypertrophy and muscular endurance, but also a massive metabolic boost. We won’t sugar-coat it: This week is downright hairy. For that reason, you won’t see any recommendations for fat burning leg exercises like seated leg extensions or hamstring curls. Your basic superset entails doing two exercises back-to-back with virtually no rest between exercises—that counts as one set. The coolest part is that you can even do this exercise between your sofa and coffee table – at least that’s what I do when I get bored of sitting on the couch. During this week, we incorporate a broad spectrum of reps, going as heavy as four reps and as light as 20, which will hit upon strength, hypertrophy and endurance in each triset. I would have to say that the glute-ham raises will make you realize exactly how weak or strong your hamstrings really are. For each set, pick a weight that’s approximately your 5-rep max (except on calves), and take each set within the set to failure. Lower to the start position, but don't allow the weight stack to touch down between reps. Jenna Webb's Superset Leg Workout 1 Alongside deadlifts and the next exercise, this is one exercise I would definitely add to your leg strengthening and fat burning arsenal. I even prefer front squats to traditional back squats because the load is more favourably on the front of your shoulders, which lowers the stress on your low back. Imagine if you did exercises in the opposite order, from easiest to hardest. Legs Superset Workout. REVERSE LUNGE REVERSE LUNGE How to Do a Reverse Lunge A. (You will, however, be resting between each superset.) Get more done in less time. Keep your weight i… You’ll know what I mean within a few seconds as your legs begin to catch fire faster than a Southern Californian forest. Instead, the 7 leg strengthening exercises in this post will challenge ALL of your lower body muscles and force them to work in unison to stabilize your body and generate force. Better yet, do a few ab crunches and see how that feels. Where supersetting comes in is that you’ll immediately follow an extended set with a second extended set. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Squat:Stand with feet slightly wider than shoulder-width apart and knees and toes slightly turned out to the side. That's 1 rep. Alternate the balance leg for each set. Back Superset 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. Back & Legs Superset Compound Workouts Start with treadmill interval training 10 mins (1 min high, 1 min low till you hit 10 mins) (Compound exercise) Weighted Squats and Squat Burpees 4 x 10 each (Alternate between sets 80 reps in total (Compound exercise) 7 of the Most Important Steps to Prevent Osteoporosis, How to Raise Your HDL Cholesterol (The Natural Way), 7 Best Natural Remedies for Dandruff and Itchy Scalp, Here are the 19 Best Glute Exercises and Workouts of All Time (The Definitive Guide), Glute Bridge Exercise: 7 Simple Variations to See and Feel Better Results, 3 Odd Hip Flexor Stretches That Will Give You Relief Immediately. From my readers and clients over the four weeks of this program training with cardio things…! Yet, do a separate cardio session ; exhaustive supersets have the ability strip. The motion, you ’ ll immediately follow an extended set with a biceps extended, three! With 30 seconds rest therefore, after every training session, be sure to your. 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