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.
For the supersets, complete all the reps of exercise A then move straight on to exercise B without resting.
Once this session stops being a challenge (no time soon), try this legs workout.
Superset 1
1A Barbell squat
Sets 4 each side Reps 10-12 (final set to exhaustion) Rest 0sec
Stand tall with a barbell resting across the back of your shoulders, gripping it firmly. Keeping your chest up and core braced, bend at the hips and knees to squat down as low as possible. Press through your heels to return to the start.
1B Dumbbell Bulgarian split squat
Sets 4 each side Reps 10-12 (final set to exhaustion) Rest 2min
Stand tall holding a dumbbell in each hand with one foot forward and one behind you resting on a bench. Keeping your chest up and core braced, bend both knees to lunge down. Press back off your front foot to return to the start. Switch legs halfway through.
Superset 2
2A Romanian deadlift
Sets 4 each side Reps 10-12 (final set to exhaustion) Rest 0sec
Stand tall holding a barbell with an overhand grip and straight arms. Keeping your chest up and core braced, slowly lower the bar down the front of your legs until you feel a good stretch in your hamstrings, then reverse the movement to return to the start.
2B One-leg gym ball curl
Sets 4 each side Reps 10-12 (final set to exhaustion) Rest 2min
Lie on your back with one foot on a gym ball. Raise your hips so your body is in a straight line from head to heels. Contract your hamstrings to roll the ball towards your buttocks, then reverse the movement to return to the start. Switch legs halfway through.
3 Walking dumbbell lunge
Sets 2 Reps To failure Rest 1min
Stand tall holding a dumbbell in each hand. Keeping your chest up and core braced, take a big step forward then lower until both knees are bent at 90°. Push off your front foot and bring your other leg through so it is leading. Keep alternating so you travel forward.
Cardio: Rowing machine
Distance 4,000m
- Aim to maintain steady pace.
- Push with your legs before drawing the handle into your abdomen.
- Keep your back straight throughout.
