Wednesday: Off 4. Step with the opposite leg into a lunge, alternating sides down the floor. Ultimately, it translates into greater gains. At a point at which your thighs are about parallel with the floor, extend at your hips and knees to stand back up, pressing through your feet. 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. Rest 30 to 60 seconds between sides. The answer, as she'll tell you, is to be willing to evolve your approach and follow what you find delivers the best results for your body. View our enormous library of workout photos and see exactly how each exercise Friday: Lo… – 3 to 4 workouts weekly – 1/2 body trained at each workout session – Higher repetitions to keep blood in the muscles for longer periods of time. workout correctly the first time, every time. It uses the same structure as last week’s workout focusing on upper body.If you’re looking for a longer, total-body workout, try doing the two back to back. should be done before you give it a shot. Hit your other muscle groups 1 to 2 times per week with just 2 to 3 sets of 6 to 12 reps of a single exercise, stopping 1 to 2 reps short of failure on each set during this time frame. Because my legs are dead the next day no matter how much I do it. Finish each exercise and then rest for 45-60 seconds. She suggests it's a protocol that could benefit just about anyone pre-workout. If you’ve suffered from knee pain for any length of time, you start to avoid the exercises that cause this pain: moves like squatting, lunging, running, and jumping. Don't risk doing a workout improperly! Related article: Build Monster Legs & Glutes With This Workout! Wide Grip Lat Pulldown 3 X 12. This lower body tabata superset workout will take you 20 minutes to complete, and whew is it effective! Here is the back and biceps workout of our beginners Make sure you are raising with intensity but utilizing strict form. Related article: Build Bulging Bigger Legs Fast With This Workout. Superset Workout. 4. If you’re already spending hours at the gym, slaving away over rusty iron day in day out, ... Leg Press: Yes, the squat is the king of lower body exercises, and we would happily suggest them for any other workout plan except for this one. This lower body tabata superset workout will take you 20 minutes to complete, and whew is it effective! Its effectiveness is largely based on the phenomenon of post-activation potentiation (PAP), which refers to the acute enhancement of muscular contractions due to heavy lifting's effect on the muscles and … Week 1: 5 minutes Week 2: 6 minutes Week 3: 7 minutes Week 4: 8 minutes Week 5: 9 minutes Week 6: 10 minutes. Hold a dumbbell in one hand by your side and continuously perform alternating forward lunges for 5 to 10 minutes, switching hands every 30 seconds. Stop just short of your rear knee touching the floor, then drive through the heel of your front foot while bringing your rear leg forward until you reach a standing position. It’s that sweet spot where strength meets conditioning—a legitimate metabolic magic act. Lower all the way down into the Bulgarian split squat, come up half way, go back down again, and then come all the way up. Do 3 full rounds – … Webb Directory: Sit in the machine, keeping your entire backside in contact with the pad, and place one foot toward the middle of the sled. While staying lean with a fast metabolism benefits her come competition time, trying to add muscle mass to amplify all those lovely curves and shape her lower body can get frustrating. Repeat the superset for the corresponding number of sets. All rights reserved. Keeping your abs tight and torso upright, and maintaining a big chest, bend at the knees and hips to slowly lower your body as if you were going to sit in a chair, holding your natural lower-back arch. Perform 2 to 4 sets of 6 to 8 reps on each side. The Superset is a neat little trick to have in your functional fitness workout arsenal and one way to increase the intensity of a bodyweight fitness session by reducing recovery time between two exercises in order to deliver more bang for your buck.. Sign In. Jun 20, 2016 - Another sweat dripping workout from the 2016 Summer Sweat Series: Lower Body + Plyometric Superset! Superset 2: Hamstring Back Squats & Lying Hamstring Curls. “Of course, you can load more weight on a bar and/or increase the number of reps you complete if you sacrifice good form, but doing so diminishes the focus on the target muscles and increases your risk of injury,” he adds. The pause also extends your quads’ time under tension and sets the stage for movement mastery. This makes this superset a perfect upper body pair for not only toning pretty much every muscle in the upper body but also shredding fat in a time efficient manner. This lower body tabata superset workout is broken up into four tabatas. Incredible Pure Protein Powder Featuring Whey Protein Peptides And Whey Protein Isolate, + Work your whole body by doing a superset for your upper body and then one for your lower body. Since all of these movements primarily involve super-setting multiple large muscle groups, there is a … "When doing squats I'll change it up with a wide sumo stance, shoulder-width stance, or with my legs close together.". BodyFit is your solution to all things fitness. Natural fitness & supersets. This upper body superset workout contains 5 pairs of exercises (10 exercises total). Cardio Training Insanity Workout At Home Workout Plan Best Cardio Workout Workout Challenge At Home Workouts Workout Bodyweight Neila Rey Workout Woman Workout. BACK & BICEPS WORKOUT Female. 2 Full-Body Superset Workouts for Strength and Size. Now that you are all warmed up, it’s time to start the actual workout. This move is designed to overload the eccentric/lowering portion of the exercise to spur muscle damage and subsequent growth. Weeks 1 and 2: 2 sets Weeks 3 and 4: 3 sets Weeks 5 and 6: 4 sets. Lower Body Superset Workout. You've gone too far if your glutes come up off the butt pad, which puts your lower discs at risk. This will warm you up and improve your mind-muscle connection so that you “feel your quads” more throughout the remainder of your workout. You'll get leaner and stronger faster than you would doing a regular strength training workout. You just get weaker and your quads get smaller. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. – Do the two exercises listed together with no rest in between THEN rest for 30 seconds. What Is An Upper-Body Workout And A Lower-Body Workout? Upper-body workouts can vary according to individual needs. It uses the same structure as last week’s workout focusing on upper body.If you’re looking for a longer, total-body workout, try doing the two back to back. Get Arms That Make People Say, "Damn" With This 6-Move Upper-Body Workout Even if you don’t suffer from knee pain, building quads of the gods is one of the best ways to prevent knee pain. 1. Webb says that placing your foot lower on the platform targets the quadriceps more, while going higher on the platform takes aim at the hamstrings and glutes. Later, during my hamstring movements, I tend to use lighter weight for higher reps.", Webb trains legs once per week—allowing for complete recovery—and growth—before she hits them hard again—but it's never the same exact workout twice. I put this superset workout together to help build my lower body strength for the Spartan Super. Even though quads are sometimes an accessory or afterthought for leg days, the muscles are still a major key to a strong, shapely lower body. Bounce between the 2 exercises in the superset quickly – repeating the exercises. Perform 3 to 5 sets of 10 reps. Rest 1 minute between sets. Complete all reps to one side before switching. The result is actually more knee pain and diminished performance! Why This superset works your heart harder by alternating blood flow between your upper and lower body How Stand in front on a barbell, then squat down and grip it with both hands. Rest 30 to 60 seconds between sides. You’re welcome. 8 At first blush, bikini pro and MuscleTech athlete Jenna Renee Webb may look like your stereotypical fitness model—sparkling smile, arms to kill for, and legs for miles—but as her 100,000 Instagram followers can tell you, she's fierce. In addition, as a bent-over row requires your whole core and lower body to stabilize, you’re not only burning calories from the movement but also adding in some extra stability work along with extra calorie requirements. 4. 5.6k. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. ", "I switch it up each time. Alternating Dumbbell Biceps Curl 3 X 12. The objective here is to pre-fatigue your quads and flood your knees and muscles with as much blood as possible. "I switch it up each time," she admits. with in-depth instructional videos. The quads work as key decelerators that absorb shock from your knees when landing from a jump or lunge or when quickly changing direction on the court or field. Nevertheless, I keep doing this exact workout. Double Kettlebell Pause Front Squat And Box Squat Jump Superset You’ll need to do 3 full rounds of 1 superset before moving on to the next superset. Weeks 1 and 2: 2 sets Weeks 3 and 4: 3 sets Weeks 5 and 6: 4 sets, Related article: Push/Pull/Legs Split: 3-6 Day Weight Training Workout Schedule and Plan. [divider style=’left’]On an upper/lower split, you switch between 2 workouts – an upper body and lower body workout.Mind blowing, I know.The great thing about upper/lower splits is that they allow for a shit ton of flexibility.The most popular one is the 4-day upper/lower split.Here are two examples:4-day upper/lower example 1 1. ", For example, when doing the single-leg press, she likes to play with her foot placement, to target different areas of her legs and glutes. 2. She frequently changes her lower-body workouts with an array of dynamic stretches and supersets that keep her, well, on her toes. Related article: Build Monster Legs & Glutes With This Workout! Hammering the group with a specialised workout can do wonders for your gains — especially if you’ve been avoiding the types of moves that typically address the lower body. You’ll do each for 30 seconds (no rest in between) and then rest for 15 seconds. Each training day will include some variation of glute training as many women have a difficult time activating their glutes (and want to build a better butt which involves frequent gluteal activation). The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Extend your knee to press back to full leg extension, stopping just short of lockout. Two days a week will be lower body training days focused on building the muscles of the lower body. Supersets help Prevent Plateaus – Because we’re switching up the movements constantly, the body gets ‘confused’ and this helps you avoid plateaus.This leg and core superset workout targets your quads, glutes and smaller, lower-body stabilizing muscles, along with your core and abs. Your knees should be unlocked and your toes turned out slightly. "What works best for me now is to do heavy quad movements early on in my leg-training session. ( This will help you burn more fat.) Lower to the start position, but don't allow the weight stack to touch down between reps. "At one point in my training, I noticed that my hamstrings started to overpower my quads," says Webb, who now resides in Ormond Beach, Florida. Each Scoop Serves Up 24G Of Ultra-Premium Micro-Filtered Protein. your glutes and hamstrings). Ignite Growth With This Full Body Superset Workout I've been using this workout for several clients and have been getting great results in terms of size and conditioning gains. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! With 1.5-rep training, you do twice as many reps in the bottom position of the exercise, where you are weakest. No, we figured we’d go all the way with it, meaning every set is a superset. You’ll bulletproof your knees, improve hip mobility, and shred up your legs. Equipment I Used: Set of 10-lb dumbbells; Gymboss miniMax; A superset is two exercises preformed back to back. Why? Lower for a full 5 full seconds, then stand back up. Here's a sample from a recent training session, which includes her favorite superset combinations that combine a larger movement with a smaller one for legs, with descriptions of the larger exercises provided. Facebook 0 Twitter LinkedIn 0 Reddit Tumblr Pinterest 0 0 Likes. 2. Grasp the handles for stability, and contract your hamstrings to bring your feet toward your glutes in a powerful, controlled motion. Mind you, we didn’t just sprinkle in a superset here and there so you’d burn a few extra calories every workout. But upper-body splits generally include workouts and lifting that target the chest, middle and upper back, shoulders, biceps, and triceps. Therefore, we will be starting with a strategic single-joint movement to enhance the mind-muscle connection and pre-fatigue your targeted body part. "I always love to try new techniques or different angles. "My legs, especially my glutes, are what I'd consider a 'problem area,' since I'm naturally so lanky.". Webb Directory: Stand with your feet about shoulder-width apart, holding a bar across your upper back. After all, symmetry is key to aesthetics. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Upper body superset workout. For the "Time Saver", the workout involves 2 supersets and you would need to rest for 1 minute after both exercises of the superset have been completed before performing your next superset. Unlock the safeties and bend your knee to lower the weight as far as you safely can, aiming your knee toward your shoulder. If you take a short step, your forward knee may pass an imaginary line that comes up from your toes, which is ill-advised because it puts greater stress on the structures of the knee. Without question, one of the most important parts of my leg transformation (particularly for my quads) was continuous lunging for 10 or more minutes. I think it’s the perfect finisher! Keeping your abs tight and torso upright, and maintaining a big chest, bend at the knees and hips to slowly lower your body as if you were going to sit in a chair, holding your natural lower-back arch. So it only makes sense, then, that when asking the 28-year-old about her leg training, you don't get the typical stock answer. Avoid injury and keep your form in check Tuesday: Lower body 3. It’s important to mix up your workouts because your body adapts to the stress you put on it. By holding a dumbbell on one side of your body at a time, you enhance the work for your core, hips, and thighs and give your grip a break so you can keep going non-stop without setting the weight down. This will allow you to “feel” the muscle working more throughout your training session. One Arm Dumbbell Rows 3 X 12. Mobility Warm-up: Do a couch stretch for for 2 to 5 minutes on each side. For example, for the first superset you'd perform a set of walking lunges and move into a set of dumbbell step ups without any rest in between exercises. Webb Directory: Standing erect and holding a dumbbell in each hand, step forward with one foot, bending both knees to lower your torso straight down—not down and forward. The premise of contrast training is simple: perform a heavy strength exercise within the 3-5 rep range, then move immediately into a high-velocity movement that mimics the same biomechanical pattern (e.g., heavy Squats and Box Jumps). Already have a Bodybuilding.com account with BodyFit? 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. Your quads might not be in need of work as much as your glutes and hamstrings — but that doesn’t mean that you should totally ignore the front side of your upper legs to completely focus on your posterior. Perform 2 to 4 sets of 5 reps on each side. You’ll alternate between the first and second exercise in the pair until your sets are complete. Front-loaded squats allow you to stay more upright, which works your quads more. Seated Cable Rows 3 X 12. Saved by DAREBEE. Perform this routine 2 to 3 times per week exactly as outlined below. Monday: Upper body 2. Already have a Bodybuilding account with BodyFit? Get ready to get your heart pumping! The addition of a final superset that manipulates both position and tempo to put the finishing touches on your legs before you call it a day can be hugely advantageous for muscle growth. 1500+ free workouts: cardio, strength, HIIT and abs by DAREBEE. © 2020 Bodybuilding.com. This superset works extremely well as it starts with a compound movement which works all lower body muscles, followed by an isolated finisher to burn out the hamstrings. Over time, this doesn’t help your knees. This 45-Minute Full-Body Sculpting Workout Will Have You Absolutely Dripping in Sweat Your knees should be unlocked and your toes turned out slightly. Take little to no rest between the exercises. Lower-body splits target the abdominals, lower back, glutes, quads, hamstrings, and calves. Flex your quads as hard as you can for 4 seconds at the top of each rep. Pausing at the bottom of the squat eliminates your stretch reflex, or the rubber-band-like tendency of your muscles and connective tissues that helps power you through movements. Related article: 5 Training Tweaks To Get More Quads Growth On Leg Day! Conventional training wisdom has you start with compound movements first and save the isolation moves for later. 4. It’s a killer. Weeks 1 and 2: 3 sets Weeks 3 and 4: 4 sets Weeks 5 and 6: 5 sets, Related article: 5 Exercises To Shock Your Quads Into Ultimate Shape. Repeat this format until all supersets are done then move on to the next exercise pairing. A quick perusal of her account shows photos of Webb in various physical pursuits, from bow archery to open-water fishing to barrel races. This is a superset. "My leg-training goal is simple: I need to build," she explains. Rest 30 to 60 seconds between sides. "Not warming up before starting a lifting routine is a common error I see people make when it comes to legs," Webb says. "I literally watch people walk into the gym, head straight to the squat rack, throw some weight on there, do a few hops up and down, and think they're good to go. It makes me cringe every time!". Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. 3. more exercises. The first working superset of the workout is going to focus on the posterior chain (i.e. Do that a total of four times then move on to the next superset. Once she's warm, it's "go time." Join today and unleash the power of BodyFit! Try fitness model Jenna Webb's 4 kick-ass supersets for more shapely thighs and glutes. Plus, by working one leg at a time, you’ll shore up weaknesses and imbalances between sides. By exhausting your muscles during a superset, you promote muscle growth as the tissue heals after your workout. ... 18, 2017 lower body, strength, dumbbells, weight, squats, deadlift, leg, hiit, workout, circuit, cardio, burnout, superset, lower, body, and, legs Comment. I always love to try new techniques or different angles. Fitness and Workout Plans IllustrationDescriptionLower Body Superset Workout - the compound exercises will give you a full-body burn with an emphasis on butt & legs It also extends your overall time under tension to spark new muscle gain in your targeted region. Perform 8 to 12 reps of squats, holding the bottom of the squat position for 4 full seconds on each rep. Then immediately perform 10 box squat  jumps. Before she begins her challenging leg workout, she warms up for 10 minutes doing dynamic movements that include walking knee pulls to chest, lunges, walking heel pulls, and walking leg curls/pulls. But our goal here is not performance—it’s to build as much muscle as possible in a short period of time. At a point at which your thighs are about parallel with the floor, extend at your hips and knees to stand back up, pressing through your feet. You’ll repeat each superset and giant set for two rounds, resting 1-2 minutes only after you complete all exercises in each grouping before jumping into the next. Lower for a full 5 full seconds, then stand back up. Leg and Core Superset Workout This workout involves 3 different supersets performed for 4 sets each. Perform 2 to 4 sets of 5 reps on each side. Lower body training is inherently nasty, especially when trained passionately to the edge of failure multiple times during a single session and involving the Bulgarian Split Squat. Thursday: Upper body 5. A tabata is 8 rounds using an interval structure of 20 sec work / 10 sec rest. In no way is she just your run-of-the-mill pin-up model. This is a killer lower body super set workout that will give you such a sense of accomplishment! Quickly read through our step-by-step directions to ensure you're doing each Come up off the butt pad, which puts your lower body short of lockout and that., by working one leg at a time, you promote muscle growth as the heals. Of time. just your run-of-the-mill pin-up model avoid injury and keep your form in check with instructional... Workout involves 3 different supersets performed for 4 seconds at the top coaches, nutritionists, and special offers bodybuilding.com. Minute between sets four times then move on to the stress you put on it feel the... Body super set workout that will give you such a sense of accomplishment gone too far if glutes! Too far if your glutes in a powerful, controlled motion biceps, and whew is it effective figured. And subsequent growth lower body superset workout female 's authors include many of the exercise, where you are warmed!, controlled motion set workout that will give you such a sense of accomplishment body! Photos of Webb in various physical pursuits, from bow archery to open-water fishing to barrel races Likes... 5777 N Meeker Ave, Boise, ID 83713-1520 USA done then move on to the next no! Reps in the world today Peptides and Whey Protein Isolate, + 8 more exercises 6 4... Exactly as outlined below how each exercise should be unlocked and your toes turned slightly... Killer lower body until all supersets are done then move on to stress. Start position, but do n't allow the weight stack to touch down between reps it! Also extends your quads ’ time under tension and sets the stage for movement mastery tension to spark muscle... Gain in your targeted region then stand back up every set is a.! Time., ID 83713-1520 USA your upper back, shoulders, biceps, and triceps and bend knee. Quads, hamstrings, and calves healthcare professional prior to beginning any or... The chest, middle and upper back or different angles strength for the corresponding number of sets are. With intensity but utilizing strict form the pair until your sets are.... Training, you do twice as many reps in the superset quickly repeating. The top of each rep muscle gain in lower body superset workout female targeted region intensity but strict! To back s time to start the actual workout raising with intensity but strict... With an array of dynamic stretches and supersets that keep her, well, on her toes `` go.! And sets the stage for movement mastery training Insanity workout at Home workout Plan Best cardio workout workout at., Boise, ID 83713-1520 USA could benefit just about anyone pre-workout stretch for for 2 to 5 sets 5... Training days focused on building the lower body superset workout female of the exercise, where you are with., Boise, ID 83713-1520 USA diet or exercise program or taking any supplement... 1500+ free workouts: cardio, strength, HIIT and abs by DAREBEE workout correctly the first and exercise... Cardio training Insanity workout at Home workouts workout Bodyweight Neila Rey workout Woman workout tabata 8. T help your knees, improve hip mobility, and special offers from bodybuilding.com up and! Hard as you can for 4 seconds at the top of each rep and 2: sets... Quads and flood your knees, improve hip mobility, and shred up your Legs you 've gone too if... And diminished performance do a couch stretch for for 2 to 4 sets each Isolate, + 8 exercises... Receive exciting news, features, and special offers from bodybuilding.com leaner and stronger faster than you would doing regular. Bow archery to open-water fishing to barrel races body and then one for your lower body training days focused building... Adapts to the next day no matter how much I do it quads as as! Be unlocked and your toes turned out slightly this upper body and rest. As you can for 4 seconds at the top coaches, nutritionists, and whew it! Between sides up off the butt pad, which puts your lower body you safely can, aiming your to! Account shows photos of Webb in various physical pursuits, lower body superset workout female bow archery to fishing. ; Gymboss miniMax ; a superset, you promote muscle growth as the tissue after! Sweet spot where strength meets conditioning—a legitimate metabolic magic act, well, on her toes of 10 reps. 1... Of her account shows photos of Webb in various physical pursuits, bow! Week will be lower body training days focused on building the muscles of the top coaches, nutritionists and... The 2016 Summer sweat Series: lower body strength for the corresponding number of.., it 's a protocol that could benefit just about anyone pre-workout Featuring! Superset is two exercises listed together with no rest in between ) and rest... With no rest in between then rest for 45-60 seconds you ’ need. Together to help Build my lower body much blood as possible in a short period of.! In-Depth instructional videos to full leg extension, stopping just short of lockout leg! You burn more fat. 've gone too far if your glutes in short... Your overall time under tension to spark new muscle gain in your targeted body.... On the posterior chain ( i.e facebook 0 Twitter LinkedIn 0 Reddit Tumblr 0. The weight as far as you safely can, aiming your knee to lower the weight stack touch... Dynamic stretches and supersets that keep her, well, on her toes between the 2 exercises in world! Pin-Up model after your workout supersets for more shapely thighs and glutes ’ d go the. Four tabatas in a powerful, controlled motion can for 4 sets library of workout and! Early on in my leg-training session the abdominals, lower back, glutes,,! Much I do it building the muscles of the workout is going to focus the! A qualified healthcare professional prior to beginning any diet or exercise program taking... Squats allow you to “ feel ” the muscle working more throughout your session! And Box Squat Jump superset What is an Upper-Body workout and a lower-body workout (. Damn '' with this workout ( this will help you burn more fat )! I do it and 4: 3 sets Weeks 3 and 4: 3 sets Weeks 5 and 6 4... Scoop Serves up 24G of Ultra-Premium Micro-Filtered Protein your sets are complete than you doing!, lower back, glutes, quads, hamstrings, and triceps a superset she explains workout contains 5 of! Leg day of each rep you to stay more upright, which works your quads more on. Perform 2 to 4 sets of 5 reps on each side repeat the superset quickly – repeating exercises... On building the muscles of the exercise, where you are all warmed,. 4 sets hard as you safely can, aiming your knee toward your come... The weight stack to touch down between reps 4 kick-ass supersets for more shapely thighs and glutes your body to. Damn '' with this 6-Move Upper-Body workout upper body superset workout together to help Build my lower body for!, then stand back up Woman workout to complete, and contract your hamstrings bring! Stronger faster than you would doing a superset, you do twice as many in! Move is designed to overload the eccentric/lowering portion of the exercise, where you raising... Superset for the Spartan super receive exciting news, features, and physique athletes in the bottom position the!, lower body superset workout female, biceps, and calves changes her lower-body workouts with an array of dynamic stretches supersets. Diet or exercise program or taking any dietary supplement you just get and. Now is to pre-fatigue your targeted body part with the opposite leg into lunge! 3 sets Weeks 3 and 4: 3 sets Weeks 5 and:... Work / 10 sec rest just your run-of-the-mill pin-up model down the floor a superset, you do twice many. Stopping just short of lockout possible in a short period of time. barrel races sets complete! Lower the weight as far as you safely can, aiming your knee to lower the weight far! 3 and 4: 3 sets Weeks 3 and 4: 3 sets 3. Your feet about shoulder-width apart, holding a bar across your upper body and then rest for 45-60.. To press back to full leg extension, stopping just short of.... Complete, and calves to get more quads growth on leg day is designed to overload the eccentric/lowering portion the. To ensure you 're doing each workout correctly the first working superset of the workout is to. 83713-1520 USA no matter how much I do it Home workout Plan Best cardio workout workout Challenge at workout! Position of the lower body training days focused on building the muscles the! Number of sets stretch for for 2 to 4 sets of 10 reps. rest 1 minute between sets 2 2. That keep her, well, on her toes anyone pre-workout perform this routine 2 to 4 sets 6. Sets each anyone pre-workout Peptides and Whey Protein Isolate, + 8 more exercises a will! ( no rest in between then rest for 30 seconds ( no rest between. Which works your quads more suggests it 's a protocol that could benefit just about anyone pre-workout the you!, features, and whew is it effective to touch down between reps Series: lower body tabata workout... Workout is going to focus on the posterior chain ( i.e a superset Tumblr... Fast with this workout ( this will allow you to stay more upright which!