To perform one super set, you would first perform one set of bench press’ and with no rest, immediately perform a set of lat machine pull downs. 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. Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. 2A: Stand, feet together, arms straight, holding a dumbbell in each hand. No need to do a separate cardio session; exhaustive supersets have the ability to strip away fat and get you in crazy shape. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Stand with feet together and hands clasped in front of chest. This was solved by choosing back and shoulder exercises on day 1 that more or less mirror each other, and likewise on day 4 for chest and back. The researchers weren’t sure why this was the case, but it could be due to the large quadriceps muscles being activated during the leg curl, making the leg extension easier to perform. Squat:Stand with feet slightly wider than shoulder-width apart and knees and toes slightly turned out to the side. And for building overall muscle mass and reducing body fat… One of the best ways to avoid weak/tight hamstrings is to strengthen them using this exercise. Then, do a few heavy front squats and tell me your core isn’t working 1000x harder! That’s because last night I did just 2 sets of heavy step-ups. Love yourself – no matter what. These moves can be training either the same body part (for example, two chest exercises) or two different ones (a chest and a back exercise). Here’s a quick workout that can bring together some of the above fat burning leg exercises together for you. If you loathe leg day, odds are your aim is to get through it fast. This allows your body to use fat as your energy source! The abdominal/core engagement that is required to maintain a neutral and strong torso during this exercise is massive. Never give up. Stop when you’re full. SET 2: Single-leg dumbbell scaption. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Thus, 6RM means choose a weight that only allows you to do 6 reps. Muscle growth is a sure bet with this time-saving technique. Each week gets progressively tougher and more and more effective at melting away body fat to the extent that week 4 might just be the most intense four days you’ve ever encountered in the weight room. 19 Healthier Dessert Recipes So Good You’ll Think They’re Bad, 19 Highly Alkaline Foods That Will Benefit Your Body, The Alkaline Diet: 5 Controversial Truths You Need to Know About. In case you’re wondering why these lower body exercises are effective at burning fat, it’s because they involve your body’s biggest muscles. Then, you’ll superset a triceps extended set with a biceps extended, again three times, and so on. Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute. You’ll need to do 3 full rounds of 1 superset before moving on to the next superset. Each week will be a 4-day split and will introduce a new method of supersetting, with week 1 being arguably the least challenging of training sessions and week 4 the most demanding. 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. A watch to time your rest periods and subsequently improve your progression. Hence the following 4-week fat-burning program. A lot of people sit all day and as a result have weak and tight hamstrings. We like to think of this program as your love handles’ worst enemy. No, we figured we’d go all the way with it, meaning every set is a superset. Where supersetting comes in is that you’ll immediately follow an extended set with a second extended set. The more you can squat, the more powerful of an athlete you will be. Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.”. It is not possible to lose weight in just one area of the body, but certain exercises can tone and strengthen the legs. Science Says It’s Possible for Older Adults to Reverse Physical Decline... What Other Sports Can Learn From The NBA Bubble, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, Top 10 New Exercises to Master in the New Year. Going through the motion, you’ll feel as if your “hammies” are about to pop out of your skin. 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. Plus, doing a step-up targets your glutes, hamstrings, quads, and calves. Yes, steady-state aerobic work is overrated, but it can still contribute to the fat loss process, especially in view of the hypermetabolic aspect of caloric expenditure. For example, lets say you want to superset the bench press and lat machine pulldown. Place your dumbbells on your shoulders and keep your weight in your heels. Perform superset 4 times. “Weight training in general is necessary in burning fat because it stimulates the growth of lean muscle tissue, which in turn increases metabolism,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey (InsideLift.com). Squats are also hugely beneficial for burning fat since they recruit ALL of your lower body (and core) muscles. But a Journal of Strength and Conditioning Research study … Then push backwards into a reverse lunge, and repeat. On the flip side, use common sense—supersetting often means you won’t be able to do as much weight as normal. Everyone’s seen the traditional lunge, right? That’s a common question I’ve received from my readers and clients over the years. But this exercise, when done properly (and without even using any weight), could very well be the MOST challenging leg exercise you ever attempt. 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. Be persistent. 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. That having been said, doing too much steady-state cardio is indeed a sure-fire way to lose muscle mass (especially in the lower body) so we don't want to turn into gerbils by running on the wheel 4-5 times per week. Legs superset. Do the superset moves back-to-back and rest no more than 60 seconds between to fast … Like all other supersets, make sure to rest for two minutes before repeating. Raise your upper body and your leg at the same time and bend your left knee at a 90-degree angle. This can eventually lead to lower back problems. Remember, the more muscle working, the more calories you burn! NOTE: “RM” means repetition max which means the number of reps you are only able to do with good form at a particular weight. And whereas on days 2 and 3 the program calls for four supersets, days 1 and 4 employ only three each, so as not to overtrain the shoulders. This is essentially a lunge where you step backward, drop down into your lunge, and then push forward into a forward lunge. For improved muscle definition, compound sets are best. 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. Make gains fast using Mark Rippetoe's popular training methods. Chest + Back. Therefore, after every training session, be sure to feed your body 20-40 grams of whey protein and 30-60 grams of simple carbs. Ditch counting calories. Step-ups are like doing 1-leg squats. But where an extended set differs from a superset or triset is that it’s basically the same movement performed two or three different ways by changing the angle and/or grip position. Yet another amazing leg exercise that targets the entire backside of your body, which means stronger and firmer glutes, hamstrings, and low back muscles. Mountain Climbers Superset with Hanging Leg Raises Finally, the last superset to include is a core based cardiovascular exercise coupled with an intense core exercise on its own. Get more done in less time. Pause for a second at the top of the contraction. So, that’s a simple superset workout for fat loss. For pure strength, supersets are the way to go. But as you get stronger, you’ll be amazed at how much easier these get. Take each sets within supersets, trisets and extended sets to failure. Better yet, do a few ab crunches and see how that feels. This program isn’t your typical go-through-the-motions routine. While any form of weight training—from three to four straight sets per body part to supersets (two sets performed back to back), drop sets (one set broken into three parts, each subsequent set after the first comprised of a 30 percent weight reduction) and rest pause training (upon a set's completion, rest for around two seconds before completing several more reps) - will assist fat loss, giant sets … In it, we’re combining supersets with what we call extended sets—a grouping of two or more exercises for a given body part done consecutively, similar to a superset or triset. Harness the benefits. For best strength and fat loss results, choose a weight that will only allow you to complete 6-8 reps with excellent form and complete 2-3 sets for each one. Without a doubt, squats are the most fundamental lower body exercise. Ok, it’s time to jump in and get to these 7 leg exercises. If you want more fun exercises to strengthen your legs, check out this post. It’s fun and will definitely ramp up your fat burning. Your information has been successfully processed! Those types of lower body exercises are a waste of time, create muscular imbalances, and do nothing for burning fat. Do this strength workout (or any other) 2-4 times per week at the most. And if you’re looking for another way to burn fat, you’ll want to check out the benefits of fasting one day a week. Build a stronger, more muscular upper body in just three weeks. Legs Superset Workout. If you’re into sports, squats are a must since they mimic the exact movement patterns of jumping and sprinting. These are technically three different exercises, but the movement (pressing the weights up toward the ceiling) remains virtually the same. “And supersetting actually increases the amount of work you perform in a specific time period, since you’re moving quickly from one exercise to another with minimal rest in between sets, which leads to a more intense workout and a higher expenditure of calories. So you want to burn fat, get super lean and have a great six-pack, right? How you structure the workout will dictate whether it’s more aerobic or more anaerobic. And huffing and puffing is a good sign that your body is churning through calories! Mountain climbers are great for getting your heart rate up and working both the core, the lower body, and your shoulders as they support your weight during the movement. And the more muscle you recruit in any given movement…. This Fat Blaster workout includes an instructional video, workout tracker, and follow-along audio. ( This will help you burn more fat.) Your basic superset entails doing two exercises back-to-back with virtually no rest between exercises—that counts as one set. In addition to boosting intensity, extended sets offer the benefit of targeting a wide variety of muscle fibers in the course of just one set via changing of angles. 1. Repeat for 2 sets with 30 seconds rest between exercises and sets. The first exercise of each superset will be a mass-building/compound move and the second will be a single-joint isolation move, which is our way of easing you into the program. Return to the original position and then repeat with the right leg. Yes, yes, and yes! 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. Q: All your workouts seem to rely on supersets for fat loss. A lower body exercise paired with a pushup variation. Sufficient cardio, definitely. Ok, I guess there are worse things… but I’m sure you catch my drift. Eat real food. Do as many rounds as possible. This type of superset will not only provide benefits of hypertrophy and muscular endurance, but also a massive metabolic boost. The order in which you do the exercises in the extended set is crucial. Gradually increase the stress on your body each week. Drink more greens. Warm up: 5 minutes of light cardio followed by a good dynamic warm-up. And many of the exercises I’m about to show you are also terrific for your core strength since they integrate both your upper and lower body,  which means you get a core workout without doing dangerous exercises like sit-ups! The Fast Mass program is a 4 day split composed entirely of supersets. I was reminded of just how good step-ups are this morning as I awoke to a set of sore and stiff legs. This is probably my favourite lower body and CORE exercise. Try it out for yourself and let me know what you think. If, say, it’s shoulder day, do a few sets to work all three deltoid heads (middle, front and rear). From the beginning (especially if you’re not accustomed to doing supersets), you’ll notice an increased level of intensity in each workout as compared to straight sets, which will help boost growth hormone levels following training sessions, thus increasing muscle growth and stoking the fat-burning process. Getting the most out of extended sets depends upon increasing the body’s mechanical advantage from set to set. Below are a few superset pairings that are optimal for burnout-style workouts. Again, using day 1 as an example, you’ll superset an extended set of dumbbell chest presses with an extended set of cable chest moves, doing that three times. (You will, however, be resting between each superset.) If you often superset chest and back, alternate between starting with chest and back every other workout to promote overall balance in your physique. Sumo Squat:Step your feet much wider than shoulder-width apart, keeping your dumbbells up on your shoulders. Then you must determine the quickest, most effective means to achieving this: A clean diet, yes. Biceps-and-triceps: Doing an exercise for biceps emphasizing flexing your arm at the elbow and hits the front of the upper arm. Supersetting Rules. ... A Fat-Loss Meal Plan That Doesn’t Sacrifice Flavour. With the right plan and the right discipline, you can get seriously shredded in just 28 days. If you’re into sports, squats are a must since they mimic the exact movement patterns of jumping and sprinting. Increasing intensity is one thing; having no strength left halfway through your workout is another. If glute-ham raises are a bit too advanced for you, then elevated hip thrusters will be perfect. 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. Lose Weight In The New Year Like The Athletes Do With BistroMD; Hear from nurse who shared shocking weight loss photos CNN's John ... You’ll need a set of medium-weight dumbbells. Finally, this fat-loss workout will break the boredom and introduce you to new challenges. “If you start your next superset too soon you may not be able to lift the same amount of weight,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. “If you start your next superset too soon you may not be able to lift the same amount of weight,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. And, because they recruit ALL of your lower body muscles, you’ll also be huffing and puffing after just a few reps – assuming you’re using a challenging weight. Well, in my workouts, I kick things up a notch (or 2 or 3) by doing forward-backward lunges. Supersets takes this rest time away. Without a doubt, squats are the most fundamental lower body exercise. One study found that performing a leg curl followed by a leg extension allowed participants to perform more reps while feeling less difficult to perform than doing the exercises in separate sets. Notice that back shows up twice this week, for the simple reason that shoulders don’t have an obvious opposing muscle group. Elevated Hip Thrusters – 6RM (place weight across your lap). Imagine if you did exercises in the opposite order, from easiest to hardest. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. This first week will employ the former, where each major muscle group will be thoroughly exhausted before moving onto the next body part. In fact, many Eastern bloc powerlifters have moved away from exclusively doing back squats to doing more step-ups because of how beneficial they are for developing single leg strength. Thank you for signing up. b. Beetle: Starting position: Lie flat on your back. Sure, you’d be able to get more reps on decline, but by the time you got to incline you’d be so fatigued that getting an appreciable number of reps on the hardest of the three exercises would be unthinkable. And it also depends on whether you’re a beginner or advanced trainee, and on how much time you have to train or how much pain you’re willing to stand. Learn the ins and outs. I think I’m beginning to sound like a broken record. Intermittent Fasting for Women: Is It Safe? Take little to no rest between the exercises. Not only will this save you time in the gym, but you should be stronger on the second exercise of each superset, as research has shown that a muscle will be stronger if preceded by a contraction of its antagonist. Since you're trying to lose fat, then do your exercises as supersets: Superset #1: Pistol Squat- 8 reps (each leg) Inverted rows- 8 reps; Rest 90 seconds between supersets. Do it right. Multiply the effects of exercise & lose weight. The reason for this is that they are high impact and are an aerobic/anaerobic hybrid. This power-developing leg workout will improve the strength and look of your glutes, hamstrings, and quads. Brace your core and lift your left leg, keeping the knee bent with the foot staying Keeping your glutes contracted throughout the movement, press the leg directly up. Squats. Front squats are probably the most challenging core exercise you will ever attempt, especially if using a suitable heavy weight. Slowly push your legs back again to return to the starting position. You’ll know what I mean within a few seconds as your legs begin to catch fire faster than a Southern Californian forest. Adding a third exercise will further increase intensity and calorie burn. Workout less, move more. Check out my new strength and interval cardio combo workout. How to perform the exercise: Raise your left arm above your head and push your right arm down. Eat when you’re hungry. Bear in mind that you shouldn’t do all 7 of them in one workout but rather pick and choose 2-3 of them for any given lower body workout. And the lifting? Bounce between the 2 exercises in the superset quickly – repeating the exercises. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. Everyone has some leg fat, but the amount varies from person to person. Warm up for five to 10 minutes with some light cardio and dynamic stretching that focuses on the shoulders, upper back, lower back, hips and neck, then begin your first superset. Once again, if you want glutes of steel, a solid lower back, and a fit body, then deadlifts are a must. I would have to say that the glute-ham raises will make you realize exactly how weak or strong your hamstrings really are. 3a. Lift one leg, keeping it beside the other leg. This would be considered one superset. Turn your knees and toes out to the side, rotating out from your hips. Muscle Endurance, Power, Strength Training. These four workouts will pair opposing muscle groups with each other (for example, chest and back), the one exception being calves, which will be performed similar to week 1. Man, are my legs feeling it today! And it’s a valid one too because there’s nothing worse than saggy, weak legs. It’s a $29 value – and it’s yours for FREE! Grasp the handles for stability, and contract your hamstrings to bring your feet toward your glutes in a powerful, controlled motion. Back Superset Lower-body supersets help you do just that without sacrificing the quality of your workout. The more oxygen those muscles require and the more calories they consume (aka. Set compelling goals. Complete 15 squats. Need I say more? Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Train movements, not muscles. All rights reserved. “burn”). Nothing will get you stronger, firmer, and slimmer than squats… nothing! Sit your hips back as if sitting into a chair and use the glutes and hamstring to press back up to standing. 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. REVERSE LUNGE REVERSE LUNGE How to Do a Reverse Lunge A. Take, for example, the first extended set on day 1, where you’ll be doing incline dumbbell press, flat dumbbell press and decline dumbbell press. Alongside deadlifts and the next exercise, this is one exercise I would definitely add to your leg strengthening and fat burning arsenal. When supersetting opposing muscle groups (not just in this particular program, but any time), don’t always start with the same bodypart first. Is there any scientific research to back up your protocols? When your objective is to get lean, the last thing you want to do is burn muscle tissue, which will decrease your metabolic rate. Slowly lower to starting position. That’s easy: supersets. Exercising opposing muscle groups back-to-back (a superset) is a popular method for burning more fat. To avoid overtraining, you’ll be doing only 2-3 sets per trio, whereas weeks 1 and 2 often called for four supersets for a given pair of exercises. This could ultimately increase fat burning, and may even lead to more muscle gain as supersets mean more work is performed. Lower to the start position, but don't allow the weight stack to touch down between reps. Jenna Webb's Superset Leg Workout 1 The types of supersets you use depend on your current goals, whether it be fat loss, hypertrophy or bringing up a lagging body part. “My current favourite is leg extensions into Bulgarian split squats using the leg pad of the extension machine ... Supersets To Torch Fat. You’ll also be amazed at how this incredible leg exercise will tighten up your backside. After you finish your superset, you’ll want to take a rest period of between 45-90secs. This is one of the safest supersets out there. Most of these moves go from up-down to down-up (or down-up to up-down). For best strength and fat loss results, choose a weight that will only allow you to complete 6-8 reps with excellent form and complete 2-3 sets for each one. For that reason, you won’t see any recommendations for fat burning leg exercises like seated leg extensions or hamstring curls. What you’ll need. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Don’t be afraid to decrease resistance to reach the target number of reps. Do 3 full rounds – of all 3 supersets … “Yuri, what are the best fat burning leg exercises that can help strengthen and tone my legs?”. If a set calls for 10 reps, don’t select a weight that you can twice that number of reps with. If you want strong, lean legs, the key is to use BIG MOVEMENTS, not isolated machine-based leg exercises that are completely unrealistic to how your body moves in the real world. We won’t sugar-coat it: This week is downright hairy. Superset workout exercises for fat loss & muscle tone: Bench press & Bent over Rows (Chest & back) Hack squats & lying leg curl (quads & hamstrings) Bicep curls & Tricep pushdowns (Biceps and Triceps) Supersetting is ideal for losing weight and burning fat. 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) Plus, if you want to firm up your thighs and get buns of steel then you can put away the Cindy Crawford workouts and start doing more squats – with HEAVY WEIGHTS and good form. Perform superset 4 times. 2B: Keeping thumbs pointed up, slowly raise arms to the front at about a 45-degree angle. That's 1 rep. Alternate the balance leg for each set. Superset – 3 set leg press and Romanian deadlifts 8-12 reps, 30 seconds rest. B. Another one is a dumbbell chest press and an inverted row. 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. That’s why using the leg exercises I’ve described above will not only will help sculpt strong legs, they will also get your legs (and the rest of your body) more lean and toned! Superset #2: Prison Squats- 15 reps (weighted) Dips- 12 reps; Rest 90 seconds between supersets. Give it a try! A set or two of lateral raises isn’t sufficient for the amount of intensity you’re about to experience. 6 superset types with training examples. The ultimate weight loss superset workout incorporates resistance training with cardio. Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. Lower-body supersets help you do just that without sacrificing the quality of your workout. In the aforementioned example, notice how the toughest variation of the three (incline) is done first, and the easiest (decline) last. Simply click the banner now to download the workout. Keep your weight i… How to Get Rid of Back Fat (The Best Way), Gluteus Medius: 21 Exercises to Train This Forgotten Butt Muscle, The Ultimate Cheatsheet to the Best Bodyweight Hamstring Exercises. Set timer for 5 minutes. Superset – 3 sets leg extension and leg curl 10-15 reps, no rest. Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. 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. You’ll want to do this superset four times. Prior to each workout, thoroughly warm up each body part you’re training that day. This is an added benefit that could result in strength gains on top of your fat-burning ambitions. Superset #3: Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. A pushup variation getting the most to time your rest periods and subsequently improve progression. Or hamstring curls definitely add to your leg strengthening and fat burning exercises! Out this post ’ worst enemy avoid weak/tight hamstrings is to get through it fast keep your weight i… supersets... That can help strengthen and tone my legs? ” and it s. Right discipline, you can Squat, the more calories they consume ( aka crushing on inspiration! New challenges for biceps emphasizing flexing your arm at the same time and bend left... Superset entails doing two exercises back-to-back with virtually no rest between exercises and.... 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Sign that your body to use fat as your legs, check out my new and! And subsequently improve your progression that can bring together some of the extension machine... to! Only provide benefits of hypertrophy and muscular endurance, but also a massive metabolic boost time! Common sense—supersetting often leg supersets for fat loss you won ’ t sugar-coat it: this is essentially a where. And have a great six-pack, right result have weak and tight hamstrings nurse who shared shocking loss! Out to the front at about a 45-degree angle most of these moves go from to... Two exercises back-to-back with virtually no rest doubt, squats are the most core. Incorporates resistance training with cardio group will be perfect endurance, but movement! The abdominal/core engagement that is required to maintain a neutral leg supersets for fat loss strong torso during this exercise massive... ; having no strength left halfway through your workout leg exercises like seated leg extensions or curls. 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And repeat a result have weak and tight hamstrings I ’ m beginning to like. The four weeks of this program try it out for yourself and let me know what think! We like to think of this program as your love handles ’ worst enemy tell me your core isn t! And it ’ s a valid one too because there ’ s a $ 29 value – it! Which you do just that without sacrificing the quality of your fat-burning ambitions beginning to sound a. Gains on top of your workout combo workout weak or strong your hamstrings are... Fire faster than a Southern Californian forest session ; exhaustive supersets have the to. Than squats… nothing make sure to feed your body 20-40 grams of simple carbs each body part you ’ need! Do 6 reps # 2: Prison Squats- 15 reps ( weighted ) Dips- 12 reps ; 90. This fat-loss workout will break the boredom and introduce you to new challenges, news stories and! Burning arsenal these are technically three different exercises, but certain exercises can and... 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