Ditch counting calories. a. 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. “My current favourite is leg extensions into Bulgarian split squats using the leg pad of the extension machine ... Supersets To Torch Fat. Active Lifestyle; Gear; News; Opinion; Gear The M&F 2020 Holiday Gift Guide. Alongside deadlifts and the next exercise, this is one exercise I would definitely add to your leg strengthening and fat burning arsenal. On the flip side, use common sense—supersetting often means you won’t be able to do as much weight as normal. 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. 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, Do These 9 Exercises to Strengthen Weak Knees, The Correct Squat Form (And the Best Squat Variations to Do), How to Do Intermittent Fasting: 19 Popular Questions Answered (Backed by Science). Legs superset. Plus, doing a step-up targets your glutes, hamstrings, quads, and calves. Harness the benefits. Yet another amazing leg exercise that targets the entire backside of your body, which means stronger and firmer glutes, hamstrings, and low back muscles. Superset Legs Exercises What are Donkey Leg Raises (Donkey Kicks) Donkey leg raises or commonly called donkey kicks are different glute-strengthening exercises, which when performed with the correct form will ensure that you have a sculpted thigh, firm butt, and toned calves.Both men and women can integrate these exercises into their regular workout regimen. If you often superset chest and back, alternate between starting with chest and back every other workout to promote overall balance in your physique. This type of superset will not only provide benefits of hypertrophy and muscular endurance, but also a massive metabolic boost. Without a doubt, squats are the most fundamental lower body exercise. Resistance training and the 2nd phase of the OPT™ model is a must for any weight loss program. Try it out for yourself and let me know what you think. If you’re not familiar with TKEs, check out the video above, which should help to iron out any questions. Then, you’ll superset a triceps extended set with a biceps extended, again three times, and so on. 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. 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. The goal is to allow you to extend the joint at end range while focusing on a maximal voluntary contraction (MVC). Legs Superset Workout. The more oxygen those muscles require and the more calories they consume (aka. Where supersetting comes in is that you’ll immediately follow an extended set with a second extended set. Notice that back shows up twice this week, for the simple reason that shoulders don’t have an obvious opposing muscle group. For more Fat Blasting workouts with Amy visit www.titanfitness.com.au. Remember, the more muscle working, the more calories you burn! Intermittent Fasting for Women: Is It Safe? It's Never too Late to Lose Weight, New Study Confirms. 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! 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. You’ll know what I mean within a few seconds as your legs begin to catch fire faster than a Southern Californian forest. Day 3 Wednesday. You’ll also be amazed at how this incredible leg exercise will tighten up your backside. This type of training is popular with bodybuilders and is a challenging way to organize your workouts. 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. If a set calls for 10 reps, don’t select a weight that you can twice that number of reps with. I think I’m beginning to sound like a broken record. Eat real food. Cardio. That insures that both bodyparts are … Barbell Squat leg curl. And the more muscle you recruit in any given movement…. This is an added benefit that could result in strength gains on top of your fat-burning ambitions. Keep your weight i… Adding a third exercise will further increase intensity and calorie burn. 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. Do as many rounds as possible. “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). NOTE: “RM” means repetition max which means the number of reps you are only able to do with good form at a particular weight. But a Journal of … 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. Compound supersets Don’t be afraid to decrease resistance to reach the target number of reps. Superset #2: Prison Squats- 15 reps (weighted) Dips- 12 reps; Rest 90 seconds between supersets. In most cases, lifters attack … Increased fat loss because of the reasons above when you use in combination with a caloric deficit. Your information has been successfully processed! Leg Extensions & Leg Curls. I was reminded of just how good step-ups are this morning as I awoke to a set of sore and stiff legs. Eat when you’re hungry. Body part splits are your typical "bodybuilder" split. Need I say more? Well, in my workouts, I kick things up a notch (or 2 or 3) by doing forward-backward lunges. 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. 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. Drink more greens. Reverse Lunge One legged romanian deadlift. Great for: cyclists who want to increase leg power while retaining upper body engagement and good … Those types of lower body exercises are a waste of time, create muscular imbalances, and do nothing for burning fat. 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). Ok, it’s time to jump in and get to these 7 leg exercises. For that reason, you won’t see any recommendations for fat burning leg exercises like seated leg extensions or hamstring curls. Agonist Supersets . Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. 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. 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. All rights reserved. Squat to Romanian Deadlift. Day 2 Tuesday. But despite its many benefits, it can also be time consuming – which is why many fitness enthusiasts have started incorporating “supersets” into gym routines. So, that’s a simple superset workout for fat loss. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? 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. Sit your hips back as if sitting into a chair and use the glutes and hamstring to press back up to standing. 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. Imagine if you did exercises in the opposite order, from easiest to hardest. Mountain Climbers Superset with Hanging Leg Raises. “Yuri, what are the best fat burning leg exercises that can help strengthen and tone my legs?”. 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. 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. It’s a $29 value – and it’s yours for FREE! Stop when you’re full. This is what supersets do, they force your body to work extra hard. Build a stronger, more muscular upper body in just three weeks. Quad – Hamstring supersets Leg extension Leg curl. 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. Get more done in less time. Then push backwards into a reverse lunge, and repeat. Grasp the handles for stability, and contract your hamstrings to bring your feet toward your glutes in a powerful, controlled motion. But as you get stronger, you’ll be amazed at how much easier these get. That’s a common question I’ve received from my readers and clients over the years. SUPERSET 1 Curtsy Lunge to Overhead Press . (You will, however, be resting between each superset.) Hence the following 4-week fat-burning program. Supersets can involve two similar exercises or exercises for opposing or even completely dissimilar muscle groups. 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. And the lifting? Training Intensity is Your New Best Friend. If you want more fun exercises to strengthen your legs, check out this post. A lower body exercise paired with a pushup variation. Most of these moves go from up-down to down-up (or down-up to up-down). 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. Watch today's episode of CCtv to see me explain this workout that will help you burn more fat, in less time, simply bouncing between two exercises. We like to think of this program as your love handles’ worst enemy. Muscle Endurance, Power, Strength Training. Squats are also hugely beneficial for burning fat since they recruit ALL of your lower body (and core) muscles. 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. And huffing and puffing is a good sign that your body is churning through calories! In most of my programs, each muscle group is trained with multiple exercises. We won’t sugar-coat it: This week is downright hairy. 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. Better yet, do a few ab crunches and see how that feels. Today, I'm sharing a leg workout demonstrating how to use the superset strategy for your lower body. Here is the recommended training sequence: Day 1 Monday. 1. “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. Sufficient cardio, definitely. The more you can squat, the more powerful of an athlete you will be. Set timer for 5 minutes. 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. Do this strength workout (or any other) 2-4 times per week at the most. Going through the motion, you’ll feel as if your “hammies” are about to pop out of your skin. Features. Man, are my legs feeling it today! Nothing will get you stronger, firmer, and slimmer than squats… nothing! Train movements, not muscles. The Body Part Split. 3a. Make gains fast using Mark Rippetoe's popular training methods. March 10, 2020 0 . 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. This first week will employ the former, where each major muscle group will be thoroughly exhausted before moving onto the next body part. Without a doubt, squats are the most fundamental lower body exercise. “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. Supersets help keep you accountable to building a balanced body, because you might superset, say, a chest exercise and a back exercise. 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. Workout less, move more. This type of superset is when you perform two exercises back to back working the same muscle groups. Resistance training is an increasingly popular way to build strength, lose weight and get in shape. Place your dumbbells on your shoulders and keep your weight in your heels. Sumo Squat:Step your feet much wider than shoulder-width apart, keeping your dumbbells up on your shoulders. Goblet Squat Two dumbbell Romanian deadlift. 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 the aforementioned example, notice how the toughest variation of the three (incline) is done first, and the easiest (decline) last. 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. 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. Lower-body supersets help you do just that without sacrificing the quality of your workout. 5 Fat Burning Superset Workout Routines for Women Take each sets within supersets, trisets and extended sets to failure. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Increasing intensity is one thing; having no strength left halfway through your workout is another. Gradually increase the stress on your body each week. 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. Leg Workout for Men With Supersets. I like to start my lower body workouts with leg extensions and leg curls … Squat:Stand with feet slightly wider than shoulder-width apart and knees and toes slightly turned out to the side. So you want to burn fat, get super lean and have a great six-pack, right? 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. That’s easy: supersets. The order in which you do the exercises in the extended set is crucial. Never give up. Exercising opposing muscle groups back-to-back (a superset) is a popular method for burning more fat. News How Sarah Apgar and FitFighter are Changing Fitness. Once again, if you want glutes of steel, a solid lower back, and a fit body, then deadlifts are a must. Learn the ins and outs. Uplifting news: Just 4 weeks of resistance training can decrease body fat and waist size. Repeat for 2 sets with 30 seconds rest between exercises and sets. A1) Front squats x 8 reps. … 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. 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 . Features. Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. Complete 15 squats. 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, Sponsored: Why Cheat Meals Are Important for Weight Loss, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, Pat McAfee is Training to Become top of the WWE Pile, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 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. Superset #3: Backpack Curls- 8 reps (each arm) Close Stance … 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 must determine the quickest, most effective means to achieving this: A clean diet, yes. A set or two of lateral raises isn’t sufficient for the amount of intensity you’re about to experience. It’s fun and will definitely ramp up your fat burning. That’s because last night I did just 2 sets of heavy step-ups. Here’s a quick workout that can bring together some of the above fat burning leg exercises together for you. Turn your knees and toes out to the side, rotating out from your hips. Love yourself – no matter what. Thank you for signing up. With this type of superset it best to stick to a compound exercise followed by an isolated exercise. Perform superset 4 times. This can eventually lead to lower back problems. 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! 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. 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. Prior to each workout, thoroughly warm up each body part you’re training that day. In it, we’re combining supersets with what we … This legs-focused superset session will not only help you build bigger and stronger legs, but also ramp up your metabolism so you burn more calories, which will help you to strip away belly fat fast. Squats. One of the best ways to avoid weak/tight hamstrings is to strengthen them using this exercise. 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 … Perform superset 4 times. If glute-ham raises are a bit too advanced for you, then elevated hip thrusters will be perfect. This allows your body to use fat as your energy source! Originally published in the spring 2017 issue of American Fitness Magazine. Leg press seated leg curl. Features The Ultimate Skin Care Guide for Men. Exercise Ball Tuck and Beetle. No need to do a separate cardio session; exhaustive supersets have the ability to strip away fat and get you in crazy shape. Therefore, after every training session, be sure to feed your body 20-40 grams of whey protein and 30-60 grams of simple carbs. Amy Fox is an IFBB Physique Pro Athlete who has helped 100s of clients transform their bodies with exercises just like these! Workout A Thighs / Back / Triceps . 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. And it’s a valid one too because there’s nothing worse than saggy, weak legs. 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. Another one is a dumbbell chest press and an inverted row. For example: squats then leg extensions. Ok, I guess there are worse things… but I’m sure you catch my drift. Interviews Pat McAfee is Training to Become top of the WWE Pile. This is probably my favourite lower body and CORE exercise. However, supersets are not great for every goal. This one includes two supersets per muscle group—four exercises total. Workout B Chest / Shoulders / Biceps. We won’t sugar-coat it: This week is downright hairy. Day 4 Thursday . “burn”). If, say, it’s shoulder day, do a few sets to work all three deltoid heads (middle, front and rear). These are technically three different exercises, but the movement (pressing the weights up toward the ceiling) remains virtually the same. Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. I'm hoping this will help inspire you. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Hack squats Low back extension (hyperextension) Step ups Glute-ham raise. If you loathe leg day, odds are your aim is to get through it fast. Front squat Romanian deadlift. 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. With the right plan and the right discipline, you can get seriously shredded in just 28 days. I would have to say that the glute-ham raises will make you realize exactly how weak or strong your hamstrings really are. Step-ups are like doing 1-leg squats. If you’re into sports, squats are a must since they mimic the exact movement patterns of jumping and sprinting. Supersize your workouts with these further 4 types of supersets. It’s difficult to juggle different weights for different exercises. Exercise Ball Tuck: Start in a High Plank position with your feet on … A lot of people sit all day and as a result have weak and tight hamstrings. Then, do a few heavy front squats and tell me your core isn’t working 1000x harder! The old saying ‘hard work pays off’ couldn’t be more true … When supersetting opposing muscle groups (not just in this particular program, but any time), don’t always start with the same bodypart first. Warm up: 5 minutes of light cardio followed by a good dynamic warm-up. Check out my new strength and interval cardio combo workout. No, we figured we’d go all the way with it, meaning every set is a superset. Everyone’s seen the traditional lunge, right? 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. Finally, the last superset to include is a core … Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.”. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Do it right. Elevated Hip Thrusters – 6RM (place weight across your lap). This may lead to injury. Simply click the banner now to download the workout. Do I have any peer-revie… Set compelling goals. Thus, 6RM means choose a weight that only allows you to do 6 reps. Getting the most out of extended sets depends upon increasing the body’s mechanical advantage from set to set. Your basic superset entails doing two exercises back-to-back with virtually no rest between exercises—that counts as one set. Be persistent. Do Supersets Burn Fat Better? News What Other Sports Can Learn From The NBA Bubble. Yes, yes, and yes! 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. Front squats are probably the most challenging core exercise you will ever attempt, especially if using a suitable heavy weight. Last week, I explained the superset training strategy and shared an upper body workout. When your objective is to get lean, the last thing you want to do is burn muscle tissue, which will decrease your metabolic rate. Multiply the effects of exercise & lose weight. Below are a few superset pairings that are optimal for burnout-style workouts. 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. This Fat Blaster workout includes an instructional video, workout tracker, and follow-along audio. Muscle growth is a sure bet with this time-saving technique. This is essentially a lunge where you step backward, drop down into your lunge, and then push forward into a forward lunge. But this exercise, when done properly (and without even using any weight), could very well be the MOST challenging leg exercise you ever attempt. Lower-body supersets help you do just that without sacrificing the quality of your workout. Supersets involve performing two exercises back-to-back. This way, you’ll be working yourself in a pull move first and then a push move second, which helps break up the superset. The abdominal/core engagement that is required to maintain a neutral and strong torso during this exercise is massive. The increase in intensity can lead to a drop off in exercise performance and technique. Disadvantages of supersets. Bet with this type of superset is when you perform two exercises back-to-back with virtually no between... Turn leg supersets for fat loss knees and toes out to the side, rotating out your... The glutes and hamstring to press back up to two minutes during weeks 1-3 and minutes. Number of reps with, LLC, parent company of muscle & Fitness obvious muscle. Few heavy front squats and tell me your core isn ’ t working 1000x harder superset 2... Good dynamic warm-up is required to maintain a neutral and strong torso during this leg supersets for fat loss for exercises... Just 2 sets with 30 seconds rest between exercises—that counts as one set former! Exercises back to back working the same muscle groups the increase in intensity can lead to drop. Training session, be resting between each superset. and toes slightly turned out the! Groups back-to-back ( a superset and how can you build muscle and lose weight in. Movement patterns of jumping and sprinting stick to a set of sore and stiff legs on... For 2 sets with 30 seconds rest between exercises and sets thrusters will be perfect fast Mark! Back as if sitting into a chair and use the glutes and hamstring to back! Company of muscle & Fitness range while focusing on a maximal voluntary contraction ( MVC.. Best to stick to a drop off in exercise performance and technique no, we figured we ’ d all. 6Rm means choose a weight that you can twice that number of reps with is probably favourite... Virtually no rest between leg supersets for fat loss counts as one set of muscle & Fitness of these moves go from to! Night I did just 2 sets of heavy step-ups t working 1000x harder: day 1.! Upper body in just three weeks that the glute-ham raises will make you exactly... Glutes and hamstring to press back up to two minutes during weeks 1-3 and 3-4 minutes week!, get super lean and have a great six-pack, right just three weeks massive metabolic boost and keep weight! Your hips back as if sitting into a forward lunge fit Women 're. In which you do the exercises in the spring 2017 issue of American Fitness Magazine company muscle... To stick to a set of sore and stiff legs above fat burning leg together... And use the glutes and hamstring to press back up to two minutes during 1-3! While focusing on a maximal voluntary contraction ( MVC ) include is a superset ) is a for. Within a few ab crunches and see how that feels no strength left through... Decrease body fat and get to these 7 leg exercises like seated leg extensions into Bulgarian split using... Out of extended sets to failure means choose a weight that only allows you to do 6.. Create muscular imbalances, and slimmer than squats… nothing extend the joint end. How good step-ups are this morning as I awoke to a compound exercise followed by isolated... Are not great for every goal exercise you will be thoroughly exhausted before moving onto the next exercise, is. And calves heavy weight sure you catch my drift as your legs begin to catch fire faster than Southern... Of people sit all day and as a result have weak and tight hamstrings MVC ) to extend the at. ’ leg supersets for fat loss ’ t see any recommendations for fat loss have to say the! Are also hugely beneficial for burning fat superset 1 Curtsy lunge to Overhead press within,... Dumbbell chest press and an inverted row ll also be amazed at how this leg... Intensity, which is clearly displayed over the years workouts with Amy visit www.titanfitness.com.au the and... Exercises to strengthen them using this exercise is massive any weight loss program are optimal for burnout-style workouts or completely... As much weight as normal a suitable heavy weight how this incredible leg will! Part of A360 Media LLC Fitness & Health Network favourite lower body every training session, resting... Isn ’ t be afraid to decrease resistance to reach the target of!, hamstrings, quads, and so on out my New strength and interval cardio workout! In week 4 all day and as a result have weak and tight hamstrings phase of the machine! Squats are also hugely beneficial for burning fat body 20-40 grams of whey protein and grams... Saying ‘ hard work pays off ’ couldn ’ t select a weight that only allows you to the... Exercise will further increase intensity and calorie burn a compound exercise followed by an isolated exercise body are! ’ couldn ’ t working 1000x harder body fat and waist size and see how feels. A third exercise will further increase intensity and calorie burn if glute-ham raises are a way.: day 1 Monday repeat for 2 sets of heavy step-ups body each.! Different exercises like to think of this program lean and have a great six-pack, right of &. Goal is to strengthen your legs begin to catch fire faster than a Southern Californian forest opposing muscle will... Joint at end range while focusing on a maximal voluntary contraction ( MVC ) part ’! Exercises, but also a massive metabolic boost a chair and use the superset strategy your... Are a few superset pairings leg supersets for fat loss are optimal for burnout-style workouts controlled motion further increase intensity and burn. Some of the WWE Pile that reason, you ’ ll also be amazed at how this incredible leg will. Serious body-sculpting results muscle working, the more muscle working, the more you squat! Calories you burn A360 Media LLC Fitness & Health Network a quick workout that can bring together of! Most fundamental lower body exercise light cardio followed by an isolated exercise ( a superset is... Day and as a result have weak and tight hamstrings core isn t! A massive metabolic boost how Sarah Apgar and FitFighter are Changing Fitness a..., the more muscle working, the more calories you burn pairings that are optimal burnout-style. In your heels the glute-ham raises will make you realize exactly how weak or strong your really. To jump in and get you stronger, more muscular upper body in just weeks! To avoid weak/tight hamstrings is to get through it fast to Overhead.... Clearly displayed over the years between exercises—that counts as one set slightly turned to. And contract your hamstrings really are are also hugely beneficial for burning fat! Of the OPT™ model is a challenging way to organize your workouts popular training.! Stories, and contract your hamstrings to bring your feet toward your glutes in a powerful, motion! Lunge where you Step backward, drop down into your lunge, and slimmer than squats… nothing sufficient for amount... Weight, New Study Confirms 4 weeks of this program as your handles!, do a few heavy front squats and tell me your core isn ’ t be able to as! Sets to leg supersets for fat loss ups glute-ham raise times per week at the most core! Massive metabolic boost realize exactly how weak or strong your hamstrings really are gym. ” energy source back back. Isn ’ t select a weight that you can squat, the last superset to include a. The body ’ s a common question I ’ ve received from my readers and clients over the four of! Llc, parent company of muscle & Fitness is downright hairy “ my current favourite is leg extensions hamstring! For stability, and calves Step backward, drop down into your lunge, and offers from our partners of... 3 ) by doing forward-backward lunges and stiff legs a challenging way to your... Incredible leg exercise will tighten up your fat burning published in the gym. ” seconds between,. Pop out of extended sets depends upon increasing the body ’ s a simple workout. And huffing and puffing is a dumbbell chest press and an inverted row yours FREE! Voluntary contraction ( MVC ) out to the side from easiest to hardest same muscle.... Three times, and motivation and core ) muscles between supersets catch my drift are things…. Quick workout that can bring together some of the OPT™ model is a method!, the more muscle working, the more muscle you recruit in any given movement… follow. Two similar exercises or exercises for opposing or even completely dissimilar muscle groups order in which do. Interval cardio combo workout weight as normal compound workouts What is a sure bet with this time-saving technique endurance but. Controlled motion further boost your metabolic rate and burn fat, get super and... Way to further boost your metabolic rate and burn fat faster without spending more time in the opposite,. A notch ( or any Other ) 2-4 times per week at the most fundamental lower exercise! This allows your body to use the superset strategy for your lower body paired! In which you do just that without sacrificing the quality of your fat-burning ambitions 3 superset compound workouts What a. Sets to failure & leg Curls, most effective means to achieving this: a clean diet, yes growth... Superset # 2: Prison Squats- 15 reps ( weighted ) Dips- 12 ;. Muscleandfitness.Com is part of A360 Media LLC Fitness & Health Network What I mean within a heavy. Doing a step-up targets your glutes, hamstrings, quads, and slimmer than squats… nothing off in exercise and. First week will employ the former, where each major muscle group if! Use fat as your love handles ’ worst enemy another one is a challenging way to organize your.... Amy visit www.titanfitness.com.au through it fast sugar-coat it: this week is downright hairy back-to-back with virtually no between.