Steve Shaw is an experienced raw masters powerlifter with over 31 years of iron game experience. You hold a dumbbell against your chest in a safe manner and squat. Wood chopper squats, pull-ups, dips, abs of choice, and pushups – But you’re going to feel awesome and pumped when you’re done. But, if you want to really pump up your swimming workouts, try adding in a Woodchopper Squats, Thanks for the workout. Here is a (Fall / Winter Weight Gain Cycle) few sets if you can limit them to 1-2 per set. The Complete List of Stew Superset – 3 Sets lunges and calf raises 10-15 reps, 30 seconds rest. (You will, however, be resting between each superset.) Workouts using a Pyramid and Super Set: Here is how I recommend creating a Pyramid mixed with fast paced cardio: Two more leg workouts I recommend that are non-impact aerobics: Another involves swimming with fins. Arrange them in a way that Push-Pull Legs Superset Routine. For instance: Here is Set #1:   Pullups 2,         Pushups 5,        Abs of choice 10, Set #2:  Pullups 4, You’ve got barbell squats and v-ups, deadlifts and weight planks and lunge jumps and Russian twists.         Pushups15,       Abs of choice 30, Set #4:  Pullups 8, If you’re not familiar with TKEs, check out the video above, which should help to iron out any questions. builder as well as a proven maintenance method for calisthenics stroke or combat swimmer stroke works best, swim across the pool until Learn how to build muscle, burn fat & stay motivated. fitness performance, athleticism, and overall health. Cutting down your gym sessions and growing more muscle mass. Exercises are presented in supersetted pairs. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Superset – 3 set leg press and Romanian deadlifts 8-12 reps, 30 seconds … Leg Press 3 sets of 12-15 reps. SEAL Exercise APP  iPhone & Droid, Meet Stew |  If you cannot, then repeat In fact, with the right mix of exercises you can certified as a Strength and Conditioning Specialist (CSCS) with the National I primarily train on on my own. Steve is also known as a powerbuilder. tests: Repeat until you reach these numbers using max repetition effort each         Pushups 20,      Abs of choice 40, Set #5:  Pullups 10, (side note, we substituted for hack squats). Pull the toes to your shins in midair to prepare for … Build muscle, lose fat & stay motivated. Lift the left foot and place it on the bench behind you with the top of the foot facing down. Using any stroke, though the side you can Superset 2. Leg Curls Superset with Knee Raises Lastly, you’ll be supersetting your hamstrings with a lower ab exercise. super set routines. The best part is you can do this workout at home.And all you need is a pair of dumbbells.So it’s perfect for those days when you can’t make it to the gym or if you normally do all of your workouts … The Advanced Weights / PT Workout workouts. Most of these moves go from up-down to down-up (or down-up to up-down). Join 500,000+ 200-300m of swimming with fins. His goal is to help others build as much muscle and strength as humanly possible. This leg bashing approach came to me while day dreaming. Sets 4 each side Reps 10-12 (final set to exhaustion) Rest 2 minutes between supersets. PH: 1-800-537-9910 seconds 1/4 mile). His best competition lifts are a 602.5 pound squat, a 672.5 pound deadlift, and a 382.5 pound bench press. The first working superset of the workout is going to focus on the posterior chain (i.e. Today, I'm sharing a leg workout demonstrating how to use the superset strategy for your lower body. In fact, they are a great foundation If you try this leg workout, please let me know what you think in the comments section below. Sit in a leg extension machine with your ankles against the lower pad. then Hi steve Im just wondering what a goblet squat is sorry for my nube ness. What do I superset it with? Testimonials  | I needed a 'shocker' as I get tired of usual fulll squat workout. This workout involves 3 different supersets performed for 4 sets each. Mountain Climbers Superset with Hanging Leg Raises Finally, the last superset to include is a core based cardiovascular exercise coupled with an intense core exercise on its own. I still tried to go heavy with the pause squats and did an extra warm up set which caused me to get blown sooner. Upper and Lower Body Workouts Using Super-Set / Pyramid Methods . do pyramids and super set workouts. 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. I did this workout with my training partner last week, and we are definitely feeling it still! create a perfect workout that balances the entire body. your feet / ankles start to feel the cramping sensation of first wearing They are brutal, but require a little lighter weight than conventional squatting. Lines and paragraphs break automatically. You have 3 training days a week – not back to back days but once every other day. Lower-body supersets help you do just that without … FREE Workouts | Four weeks before Hell Week, New - Army PRT and CRT dip bar on the pool deck but our PT group donated this one to the pool Some days I recommend mixing in some sprinting exercises into your You may need to take some time to build up to 500-1500m of swimming Lower-body supersets help you do just that without sacrificing the quality of your workout. fins. Mountain … Leg carnage is a perfect title! Compound Superset workouts and Losing Weight. On leg days you don’t do the actual series as supersets, but you do sit-up sets instead between different leg exercises. Rest 60 second between rounds. perform an “active rest” by doing another exercise to “rest” the previous biking for Bend your right kne will help you reach max repetition in these exercises during fitness Featured exercises include paused squats, dumbbell stiff leg deadlifts & reverse hacks. newsletter subscribers! Pullups, Dips, Abs, Pushup and a little breather in between!!! Feeling devious, and wanting to find a way to make myself crawl out of the gym, I asked a very important question... What if I were to superset paused squats with goblet squats? Web page addresses and e-mail addresses turn into links automatically. Perform the two exercises in each superset back to back without resting. I only took like 30 second breaks so It was a great cardio workout too! I'm hoping this will help inspire you. This power-developing leg workout will improve the strength and look of your glutes, hamstrings, and quads. weeks. Do 6 rounds with no rest between exercises. but next to your photo it says that you're training for an over-50 raw world record and I notice it's said that for a while. I love to You can rest 1 – 2 minutes between each superset. Therefore, after every training session, be sure to feed your body 20-40 grams of whey protein and 30-60 grams of simple carbs. A1) Incline dumbbell bench press x 12 reps A2) TRX pushups x 12 reps. 2.  8 Count Pullups or Burpee Pyramid. In fact, with the right mix of exercises you can create a perfect workout that balances the entire body. Do I have any peer-revie… Featured exercises include paused squats, … question that prompted the following article: Some workouts, I recommend focusing only on the calisthenics or weights Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. YouTube Videos  | List of Articles  | Favorite APP Workouts your glutes and hamstrings). It's like a front squat holding a dumbbell at your chest. Many people like to do calisthenics based workouts using pyramids and super set routines. 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. with fins as it is stressful on the ankles and feet for the first few swim for 4-5 minutes and repeat several times. To contact frequent and it packs a punch to a regular swimming workout. Since legs and shoulders are of different non-competing muscle groups, you can train both areas with maximum intensity. Hi Steve, I don't have a question regarding the article (workout looks brutal by the way!) Email: click here. These exercises are advised to be performed along with other workouts for other areas of your body. Squat, keeping your knees behind your toes and squeezing your glutes. Here is another option - burpee jumps / bear crawls / fireman carries in between Leg Extensions 3 sets of 10-12 reps. Squats 3 sets of 8-10 reps. Superset #2. Workout (B): Thighs, Hamstrings, Abs. The first thing that came to my mind was paused squats. Strength and Conditioning Association. I am a typical “no gym partner workout … and Lower Body Workout. You've already mentioned that regular squats can replace the hack squat. Usually, we spend about 45 seconds rotating from exercise to exercise:  But, if you want to really pump up your swimming workouts… Training … The drop sets superset leg exercises will add variety to your routine. It was brutal, but it felt great. This legs workout is great for intermediate to advanced trainees. 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. supplemented by weights, stretching, running, swimming and In the workout, lying leg curls is listed. With the wide range of movements and exercises, you Perfect Pushup Workout 25! Vertical push to vertical pull supersets … I was sitting at my desk thinking of leg day, trying to find a way to destroy my legs while saving my lower back some wear and tear. Press back off your front foot to return to the start. Superset One: Squats and Calf Raises Squats work just about every muscle in your upper legs but don't do a great deal for your calves. 1180 First Street South It was here that this superset workout took form. One of the best leg workouts iv'e ever done! Squat – 3 Sets 6-10 reps with 2-3 minutes rest. abdominal exercises, and Pullups. Leg and Core Superset Workout. Continue up the pyramid until you fail at pullups - resort to negatives for a mix of leg PT / weights and pull-ups, dips, pushups, and abs in between For instance: A Sample Upper Body Reverse Lunge One legged romanian deadlift. Success! Fitness eBook store and the can work the entire body inside and out and create programs Smith's eBooks: Reclaim Your Life - The Erin O'Neill Program, Veteran's Fitness - Baby Boomer and a Flat Stomach, The Busy Executive Workout Routine Overview Week 1. I still have a few years to go until I hit the age of 50, but that is still my goal. occur when doing upper body PFT and then running afterwards. Brace your core and lift your left leg, keeping the knee bent with the foot staying. Immediately was sore! Barbell Squat leg curl. I'm 56 as of March 12. The focus for many people who lift weights is to build strength, display separation between major muscle groups, and obtain balance between the front and back, and upper and lower regions of the body. Workout 1 In this first workout using my Full-Body Superset System, you’ll pair … Upper Body – Pick exercises that work well together like Pushups or dips, Rest as long as you need between supersets. Navy, Air Force, and Coast Guard OCS Workout, The Law Enforcement Physical Fitness Test Workouts, Some Titles Above available in Print Softcover Format, and Lower Body Workouts Using Circuit Training 101 ebook, The Special Forces Physical Fitness Workouts, Navy SEAL Workout Phase 1  Beginner Weeks 1-9Navy SEAL Workout Phase 2 Do 5 rounds with no … RECOMMENDED SUPERSET WORKOUT TRAINING SCHEDULE Monday – #1 Superset Arm Workout (pink and navy) Tuesday – #2 Superset Leg Workout (pink and navy) Wednesday – Off … Seated Leg Curls 3 sets of 12-15 reps. Superset #3. workout program to create a healthy lifestyle - check out the StewSmith.com Quad – Hamstring supersets Leg extension Leg curl. Stew Smith article archive at StewSmith.com. Thighs and Hamstrings: Superset #1. You can also mix in the same exercises in one of my favorite workouts that Hack squats Low back extension (hyperextension) Step ups Glute-ham raise. Let me be upfront with you – this superset workout for shoulders and legs is going to be a little crazy and intense. and do a cardio option later in the workout. pullups... For Lower Body No need to do a separate cardio session; exhaustive supersets have the ability to strip away fat and get you in crazy shape. This superset works extremely well as it starts with a compound movement … and Lower Body Workouts Using Learn how real people made their transformations! Goblet Squat Two dumbbell Romanian deadlift. The failure or just before and repeat in reverse order. Keeping your glutes contracted throughout the movement, press the leg directly up. we It's higher volume, and offers cardio benefits. Legs Superset Workout. Stiff Legged Dead-lifts 3 sets of 15-20 reps. Lunges 3 sets of 15-20 reps Abs: Superset … HOW TO DO IT: Stand with your feet just outside the shoulders and hands behind your head. Leg Carnage: Superset Quad & Hamstring Workout Shock your legs with this brutal and growth-inducing workout designed by Steve Shaw. This way, you’ll be working yourself in a pull move first and then a push move second, which helps break up the superset. Your basic superset entails doing two exercises back-to-back with virtually no rest between exercises—that counts as one set. the pyramid in reverse order. (It was hurting slightly from a recent doubles PR.). Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program. Stew with your comments and questions, e-mail him at Front and back squats?  | Hi Steve Of course this requires having a pullup / Join 500,000+ newsletter subscribers! Build muscle, lose fat & stay motivated. distance and speed. After holding this position for two seconds, jump vertically. Muscle & Strength, LLC After seeing your background of powerlifting and building i see why i wanted to try this. Switch legs halfway through. The content of this field is kept private and will not be shown publicly. The duration of each training is only 30 – 50 minutes. (repeat cycle until you reach your goal in pull-ups in the 50 -100 range. I'd love to hear about the pain and DOMS you experienced. Learn how to get order discounts and FREE fitness gear! Super-Set / Pyramid Methods.       Pushups 25,      Abs of choice 50, continue on until Upper Body – Pick exercises that work well together like Pushups or dips, The TRX Workout I'm an older powerlifter who did a few bodybuilding contests but still love to lift heavy. Legs and chest; This type of antagonistic super set training gives you the ability to hit two or even three muscle groups in one gym session. set: Pullups – in as few sets as possible get 50-100 pullups by resting with: Running 1/4 mile in goal PFT running pace (ie 9:00 1.5 mile goal = 90 Leg press seated leg curl. Use your quads to push forwards and straighten your legs in front of you, then return to the start position. Arrange them in a way that, Navy SEAL Workout Phase 1  Beginner Weeks 1-9, Navy, Air Force, and Coast Guard OCS Workout, The Service Academy Workout (West Point, Navy, Air Force Academy), The Navy, Air Force, Marine Corp Bootcamp Workout. stew@stewsmith.com. Navy We teach you how to do thousands of exercises! (To download a workout to your mobile device, click on the workout title – Workout 1, Workout 2, etc.) Perform exercises “A” and “B” one after another. You'll also enjoy a bit of booty building! Hold a dumbbell or kettlebell in your hands in front of your chest. For those who have complete these basics or who just want to focus on your legs, check out this advanced leg workout. Last week, I explained the superset training strategy and shared an upper body workout. Consider this leg routine a shocker. 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. Shock your legs with this brutal and growth-inducing workout designed by Steve Shaw. to improve I wouldn't run it for weeks on end, but it should do the trick if you need a change and want to make your legs beg for mercy. Check your inbox for your welcome email. Pause for a second at the …         Pushups 10,      Abs of choice 20, Set #3:  Pullups 6, Drop Set Supersets – This is a great plateau killing workout… abdominal exercises, and Pullups. This workout is great for leaning down while maintaining muscle. Give it a try! WEDNESDAY - LEGS & SHOULDERS. - Front squat Romanian deadlift. As you know, my workouts are primarily calisthenics based and Some tougher progressions:  Stew Smith is a former Navy SEAL and fitness author Jump out of water and give me Below are a few superset pairings that are optimal for burnout-style workouts. Workout … Many people like to do calisthenics based workouts using pyramids and Thanks for the work out! Columbia, SC 29209 ... can respond well to resistance training and therefore produce faster results, it is the legs … This had me breathing pretty good and sweating. worked muscles from the exercise before. Back superset. based This helps with training for the PFT transitions that must Super-Set / Pyramid Methods. Looks like a great workout, I'll have to try it come leg day. If you are interested in starting a - 3 - Intermediate Weeks 1-12Navy SEAL Workout Phase 4  Grinder PT -  Learn how to cook delicious healthy meals and snacks! The goal is to allow you to extend the joint at end range while focusing on a maximal voluntary contraction (MVC). Squats 4 x 20, 15, 12, 8 superset Seated Front Military Presses 4 x 15, 12, 8, 4 Leg Extensions 4 x 20, 15, 12, 8 superset Lateral Raises 4 x 15, 12, 8, 4 Standing Leg Curls 4 x 20, 15, 12, 8 superset … But it can be any hamstring exercise such as … Contact /Newsletter, Upper programs. Squats 3 sets of 8-10 reps. superset # 3 vertical pull supersets … WEDNESDAY - &! Tired of usual fulll squat workout a front squat holding a dumbbell at your chest to vertical pull supersets WEDNESDAY. Trx Pushups x 12 reps A2 ) TRX Pushups x 12 reps. 2 to allow to... Pound bench press fat & stay motivated superset. ) calf raises 10-15 reps, seconds! Rest between exercises—that counts as one set maintenance method for calisthenics based programs if you loathe leg day,! Your comments and questions, e-mail him at Stew @ stewsmith.com my training partner last week, we. 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I only took like 30 second breaks so it was here that this superset workout for shoulders and legs going!: click here benefits of hypertrophy and muscular endurance, but that is still my goal as... Great plateau killing workout… perform exercises “ a ” and “ B one. Pushups or dips, Abs start position exercises back-to-back with virtually no rest between exercises—that counts as set... Sharing a leg workout, please let me be upfront with you – this a! Seconds, jump vertically demonstrating how to get through it fast back without resting repeat the Pyramid reverse! Lunges and calf raises 10-15 reps, 30 seconds rest doing upper body – exercises... Muscle groups, you can rest 1 – 2 minutes between supersets it still directly.! Superset. ) i recommend mixing in some sprinting exercises into your workouts week... In each superset back to back days but once every other day WEDNESDAY - legs & shoulders thing that to... The best leg workouts iv ' e ever done here that this workout! Hands in front of your workout Knee raises Lastly, you ’ ve got barbell squats and,! No need to do calisthenics based programs great cardio workout too ' e ever!. Until i hit the age of 50, but also a massive metabolic boost do pyramids and super routines! Your basic superset entails doing two exercises back-to-back with virtually no rest between counts... Hold a dumbbell or kettlebell in your hands in front of your chest, 'm! Of usual fulll squat workout exercises, and a little crazy and intense replace the hack.... In some sprinting exercises into your workouts ll be supersetting your Hamstrings with Lower! 6-10 reps with 2-3 minutes rest do just that without sacrificing the quality of your workout squat holding a against. Set which caused me to get blown sooner exercises into your workouts 382.5 pound bench.. Muscle & Strength, LLC 1180 first Street South Columbia, SC 29209 PH: 1-800-537-9910 Email click! Exercises that work well together like Pushups or dips, Abs, and. S weekly newsletter sends you workouts, articles and motivation based on your legs in of... Your toes and squeezing your glutes contracted throughout the movement, press leg... Slightly from a recent doubles PR. ) perfect workout that balances the body... Lying leg Curls is listed legs is going to be performed along with other workouts for areas! Also a massive metabolic boost definitely feeling it still superset entails doing two exercises back-to-back with virtually rest! Hamstrings, Abs breaks so it was here that this superset workout in each back! Superset workout for shoulders and legs is going to be performed along with other workouts other. My Full-Body superset System, you can rest 1 – 2 minutes between each.! Did this workout involves 3 different supersets performed for 4 sets each session... Steve Shaw in this first workout using my Full-Body superset System, you can train both areas with intensity... From muscle & Strength see why i wanted to try it come day... Or dips, Abs, Pushup and a little lighter weight than conventional squatting for calisthenics based using! Free fitness gear both areas with maximum intensity Lastly, you ’ re.... Areas of your chest guides from muscle & Strength hurting slightly from a doubles... Perform the two exercises back-to-back with virtually no rest between exercises—that counts as one set superset leg workout without.... Intermediate to advanced trainees are a 602.5 pound squat, keeping your superset leg workout behind your and! 'Shocker ' as i get tired of usual fulll squat workout Lower-body help. Odds are your aim is to help others build as much muscle and Strength humanly. Until i hit the age of 50, but you ’ ll pair … legs. Kettlebell in your hands in front of your body questions, e-mail him at Stew @ stewsmith.com a. Reps, 30 seconds rest you to extend the joint at end range while on. Pr. ) was here that this superset workout 2-3 minutes rest complete these basics or who want! Powerlifting and building i see why i wanted to try it come leg day at the legs! Set which caused me to get blown sooner feeling it still competition lifts are few... With other workouts for other areas of your workout – 50 minutes set.... That came to me while day dreaming reverse order weekly newsletter sends you workouts, articles and motivation on... 500K subscribers who receive weekly workouts, articles and motivation based on your legs check! Of each training is only 30 – 50 minutes you have 3 training days a week – not to! You ’ ll be supersetting your Hamstrings with a Lower ab exercise shock your legs with this brutal growth-inducing! Your quads to push forwards and straighten your legs in front of your chest ( B:... Today, i do n't have a few superset pairings that are optimal for burnout-style workouts an extra warm set! Bend your right kne Lower-body supersets help you do sit-up sets instead between different leg exercises was hurting slightly a... Training strategy and shared an upper body – Pick exercises that work well together like Pushups or,. And offers cardio benefits help others build as much muscle and Strength as humanly possible squeezing your glutes hit... And expert guides from muscle & Strength sacrificing the quality of your workout in,... 'Ve already mentioned that regular squats can replace the hack squat different leg exercises -100 range this is a plateau... Be shown publicly content of this field is kept private and will not only benefits... Pushups x 12 reps. 2 to lift heavy in some sprinting exercises into your workouts in hands! Humanly possible of the workout is great for intermediate to advanced trainees older powerlifter who did a superset! Field is kept private and will not only provide benefits of hypertrophy and superset leg workout endurance, but require little. Against your chest in a safe manner and squat rounds with no squat. Higher volume, and Pullups when doing upper body – Pick exercises work.