On the flip side, use common sense—supersetting often means you won’t be able to do as much weight as normal. 5 Fat Burning Superset Workout Routines for Women “Yuri, what are the best fat burning leg exercises that can help strengthen and tone my legs?”. That’s a common question I’ve received from my readers and clients over the years. Squats. Those types of lower body exercises are a waste of time, create muscular imbalances, and do nothing for burning fat. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Build a stronger, more muscular upper body in just three weeks. If you often superset chest and back, alternate between starting with chest and back every other workout to promote overall balance in your physique. So, that’s a simple superset workout for fat loss. A superset traditionally is a form of strength training where you quickly move between a series of exercises with little breaks.Clearly, you would take small breaks to catch your breath or grab a drink of water between sets of an exercise. Lower-body supersets help you do just that without sacrificing the quality of your workout. 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. This type of superset will not only provide benefits of hypertrophy and muscular endurance, but also a massive metabolic boost. If you loathe leg day, odds are your aim is to get through it fast. NOTE: “RM” means repetition max which means the number of reps you are only able to do with good form at a particular weight. Once again, if you want glutes of steel, a solid lower back, and a fit body, then deadlifts are a must. A lot of people sit all day and as a result have weak and tight hamstrings. 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. And the lifting? We won’t sugar-coat it: This week is downright hairy. 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Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Last week, I explained the superset training strategy and shared an upper body workout. Gradually increase the stress on your body each week. Another one is a dumbbell chest press and an inverted row. Harness the benefits. Exercise Ball Tuck: Start in a High Plank position with your feet on … 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. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. Eat real food. Without a doubt, squats are the most fundamental lower body exercise. Squats are also hugely beneficial for burning fat since they recruit ALL of your lower body (and core) muscles. And it’s a valid one too because there’s nothing worse than saggy, weak legs. Hence the following 4-week fat-burning program. Eat when you’re hungry. Tuesday – #2 Superset Leg Workout (pink and navy) Wednesday – Off; Thursday – #3 Arms and Back Superset Workout (orange) Friday – #4 Legs and Butt Superset Workout (black and blue) Saturday – #5 Upper Body Superset Workout (black and blue) Sunday – Off . 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! If you’re into sports, squats are a must since they mimic the exact movement patterns of jumping and sprinting. For example, leg curls (where the hamstrings are the agonists and the quadriceps the antagonists) would typically be followed by leg extensions (where the quadriceps are the agonists … Your information has been successfully processed! Pre-exhaustion is a great technique for building muscle and using it within a superset will further enhance fat loss by boosting the body's metabolism. Love yourself – no matter what. Yet another amazing leg exercise that targets the entire backside of your body, which means stronger and firmer glutes, hamstrings, and low back muscles. This type of superset is when you perform two exercises back to back working the same muscle groups. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Workout B Chest / Shoulders / Biceps. Man, are my legs feeling it today! Great for: cyclists who want to increase leg power while retaining upper body engagement and good … Ok, I guess there are worse things… but I’m sure you catch my drift. Do it right. Getting the most out of extended sets depends upon increasing the body’s mechanical advantage from set to set. Lower-body supersets help you do just that without sacrificing the quality of your workout. Lying Leg Curl Webb Directory: Lie prone on a leg-curl machine and position your Achilles tendons below the padded lever, your knees just off the edge of the bench. I would have to say that the glute-ham raises will make you realize exactly how weak or strong your hamstrings really are. I'm hoping this will help inspire you. 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! Squat to Romanian Deadlift. Here’s a quick workout that can bring together some of the above fat burning leg exercises together for you. Try it out for yourself and let me know what you think. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Leg Workout for Men With Supersets. 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. Supersets help keep you accountable to building a balanced body, because you might superset, say, a chest exercise and a back exercise. Superset #3: Backpack Curls- 8 reps (each arm) Close Stance … Place your dumbbells on your shoulders and keep your weight in your heels. 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. Supersize your workouts with these further 4 types of supersets. Make gains fast using Mark Rippetoe's popular training methods. Features. 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. Never give up. Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. 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. 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. 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. In most of my programs, each muscle group is trained with multiple exercises. Stop when you’re full. For more Fat Blasting workouts with Amy visit www.titanfitness.com.au. Repeat for 2 sets with 30 seconds rest between exercises and sets. Complete 15 squats. 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