Work those legs and rock those abs with the back-to-back moves that make up this muscle burnin’ Leg & Ab Superset Workout.
Every now and then (aka more often than not), I let snooze get the best of me. By the time I drag my butt outta bed, I’ve missed my workout class and am running behind. I want to get a workout in before the craziness of the day sets in, but I’ve got to do it fast.
Even though I have a nice home gym set up, when I’m running behind I don’t want to waste any time setting up my treadmill or my Bowflex. I just want to throw on some Fabletics and get to sweating.
This rockin’ leg and ab superset workout is one of my go-tos when I’m crunched for time. Every time I do it, I end up with that oh-so-good kinda soreness. You know, that sore where you’re all, “oh-yea-I-feel-like-I-have-a-six-pack-every-time-I-laugh-and-my-butt-feels-all-lifted” but not all, “holy-hell-moving-is-the-worst-why-do-my-legs-hate-me.”
Supersets (two moves performed back-to-back without rest) are a great way to maximize time, and doing leg and ab supersets are a great way to feel that core and lower body burn. So print out this stellar Leg & Ab Superset Workout and get to sweating!
How to do the moves:
Wall Sit: Place your back against a wall and dip down so that you knees are bent at 90 degrees, as though you are sitting in a chair. Hold for 60 seconds.
Stability Ball Crunches: Lay on a stability ball so that your mid-low back is supported, your feet are planted firmly on the floor and your knees are bent at a 90 degree angle. Place your hands behind your head, elbows out to the side. With the core engaged, crunch upward until your torso is perpendicular to the ground. Slowly lower back down. Repeat.
Deadlifts: Start with feet hip width apart and hold a medium-heavy dumbbell in each hand in front of your thighs. Slowly bend forward at the hips, sending your butt back (you should feel it in your hamstrings) and allow the weights to move toward the floor. Make sure you keep your back flat (don’t round the shoulders) and legs straight, but don’t lock the knees. Slowly hinge back up to stand. Repeat.
Reverse Crunches: Lay on your back with your feet flat against the floor, knees bent and arms by your sides. With the core engaged and shoulders flat on the floor, raise your feet and lower back off the floor, bringing the knees toward the chest. Return back down to starting position and repeat. For an added challenge, don’t let your feet fully touch the floor again at the starting position. Let them just hover before going back into your reverse crunch.
Goblet Squat: Stand with feet about hip width apart, feet turned slightly out. Hold a kettlebell in close to the chest with both hands either on the horn or wrapped around the ball of the kettlebell. Send your hips back and drop down into a squat as low as you can go, keeping your torso upright and knees pointed out. You don’t have to stop at 90 degrees if you have the mobility to drop down further. Stand back up to start and repeat.
Plank: Get into a plank position on your forearms, insuring your elbows are directly under your shoulders. Keep the hips in line with the torso, engage the core and hold for 30 seconds. If this gets difficult, you can drop to your knees or raise up onto your hands.
Walking Lunges: Start standing with feet together and a medium dumbbell in each hand. Take a giant step forward with your right foot and move into a lunge position (right leg bending to create a 90 degree angle and left knee bending toward and just barely touching the floor). Shift your weight into your right leg, step forward with your left foot and go back into a lunge position (left leg bending to create a 90 degree angle and right knee bending toward and just barely touching the floor). Repeat 12x per side.
Bridges with Feet on Stability Ball: Lay on your back and place both feet about hip width apart on a stability ball. Tighten your booty, engage your core and drive your hips up toward the ceiling. Pause for a second at the top and then come down to complete one rep. You should feel this in the glutes and hamstrings.
Calf Raises: Stand with feet next to each other. Hold a medium-heavy dumbbell in each hand down at your side. Raise up onto your toes and lower heels back down to the ground. Repeat.
V-Ups: Lay on the floor with legs extended out in front of you and arms extended on the floor overhead. Keep your feet together and your legs straight as you lift the legs up and raise the upper body, reaching for the toes with your hands and creating a “V” shape with your body. Keep the core engaged at all times. If this is too difficult, you can bend at the knees.
Are you a fan of supersets?
What do you have in your home gym?