Advanced Lower Body Superset Workout

Written by Kenneth LeeJuly 22, 2020

Table of Contents:

Full Body Superset Workout | Scott Mathison

Crunched for time? Performix athlete Scott Mathison shows how to hit every major muscle group in this stepped-up, full body superset workout..
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We’d all love a couple of free hours in our daily schedule to complete a weight workout, but for some of us, that’s not an option. Being short on time doesn’t mean you have to settle for inferior results, however. Performix athlete Scott Mathison designed this workout for home trainers or anyone who wants the benefits of a resistance workout without missing their next appointment or class..
“This workout consists of nine exercises that hits each of the major muscle groups,” says Mathison. “Four of the exercises are multijoint movements, which engage more of the body’s musculature than single-joint movements. Multijoint movements such as squats, dumbbell bench presses, pull-ups, and military presses allow you to push heavier loads than single-joint movements, which in turn has a greater effect not only on building muscle but also burning more calories.”.
Mathison’s approach divides the exercises into groups called supersets, in which you do two exercises back to back with no rest in between, and giant sets, by linking three movements in similar fashion. “By using the same equipment, the workout cuts down on the length of your training session while elevating your heart rate,” he says..
To determine the load that’s right for you, Mathison recommends using a weight where you can complete 10 reps but not 11. If you can, adjust the load accordingly..
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..
“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. If you don’t know how to do a movement correctly, click on it, and you’ll see a video and step-by-step tutorial..
Given that this is a low-volume workout, it’s a good idea to do it several times a week..
| Dumbbell Bench Press |.
“Lower the weights just below the point at which your elbows reach 90 degrees, then press back up to full arm extension.”.
| Pull-Up |.
“Strive to bring your chin over the bar and lower to a fully extended arm position. If it’s too difficult to complete 10 reps, try the assisted pull-up machine.”.
| Barbell Ab Roll-Out |.
“On your knees, roll the barbell directly out in front of you; the farther you go, the more difficult it is. Keep your abs pulled in during the motion.”.
| Military Dumbbell Press |.
“From a standing position, press the weights up and together to full arm extension. Don’t lower the weights much past the position in which the degree of elbow bend is less than 90 degrees.”.
| Lateral Raise |.
“The trick to make this middle-delt isolation exercise work is to lock a slight bend in your elbows and maintain it for the entire set.”.
| Skullcrusher |.
“Keep your upper arms locked perpendicular to your body so the movement takes place only at the elbows. That will heighten focus on the triceps.”.
| Barbell Curl |.
“As with the skullcrusher, locking your elbows in place improves the effectiveness of this single-joint move. Your elbows should always remain tight to your sides.”.
| Squat |.
“Effective execution requires you to keep your back straight and core tight, and drive through your heels as you stand up.”.
| Calf Raise |.
“Elevate your feet on a plate or stair for a full calf stretch. Don’t bounce at the bottom. Rise up as high as you can on the balls of your feet.”.
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Brutal Butt & Thigh Workout 30 Minute Lower Body Sculpting Drop it Like a Squat!

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Savage Leg Day HIIT

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Savage Leg Day HIIT.
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Have you trained you legs using HIIT training or with any other type of intervals? Can you gain strength and endurance in less than 30 minutes? YES you can!! Leg day does not have to include weights. Body weight exercises are effective and useful. Especially when you use HIIT INTERVALS to get that high energy burn. Your lower body needs strength, endurance and a collection of different movements patterns for optimal performance, effective weight-loss and increased overall fitness. All you have to do is follow this session as you see it, no equipment, limited space and a little ambition. So…push play and and #LETSGO!
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Lower Body Superset Workout (No Equipment)

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Try this awesome, in-home, lower body superset workout! No equipment necessary! It’s a 20 minute workout that can be done anytime and I promise you, it will get your blood flowing and your heart pumping!
*Play your favorite workout songs while doing this*.
This is a full length video that you can do with me from start to finish. I offer progressions and regressions and talk you through it. If at anytime you need to take a break you can always pause it!
Lastly, do this 2x-3x a week and focus on improving each time you do it OR check out my other bootcamp/workout style videos! Lets GO!!!
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Superset Leg Workout Hit Your Quads, Hams, & Calves in ONE SESSION

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This is a killer leg workout that’s ideal for training all your leg and calf muscles in one routine. Shorts provided by Hylete (http://bit.ly/FlexionShorts use RICHES40 for 40% off everything).
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Rob Riches Full Leg Workout:
5-minute cardio warm up on bike..
Lying Hamstring Curls*: 3-4 sets of 10-12 reps..
Dumbbell Stiff-Legged Deadlifts: 3-4 sets of 10-15 reps..
Leg Press*: 2-3 sets of 10-12 reps..
Dumbbell Lunges: 2-3 sets of 12-18 reps.
Single Leg Extensions (into dual): 3 sets of 12-15 reps.
Seated Leg Extension: 2-3 sets of 12-15 reps.
Sissy Squats: 2-3 sets till failure..
Squats (Stripset): 4-5 Stripsets (in a single drop set).
Seated Calf Raises*: 2-3 sets of 12-20 reps.
Tibialis Calf Raies: 2-3 sets of 12-20 reps.
Angled/Standing Calf Raises: 2-3 sets of 12-20 reps.
*(Perform as a super-set exercise with following exercise ).
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Rob Riches is a UK-born fitness cover model, athlete and competitor, making videos to help inspire, motivate and educate those looking to build a fitter, stronger & healthier body. He is a published author with a book about macro-nutrition (called Ultra Lean), and regular writes columns for Muscle & Fitness.

Read: Unique and Challenging Bodyweight Exercises

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Lower-Body Superset

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Superset Your Way To Super Legs | Alex Silver-Fagan

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This power-developing leg workout will improve the strength and look of your glutes, hamstrings, and quads. Give it a try!
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My workouts are tough, hard hitting, and all about functionality. This leg workout is no different. I designed it to help you improve the explosive power of your lower body and to help you get better at doing the things we do every day, like picking things up off the ground and walking around with weight in your hands..
Anyone—guy or gal—who wants to develop stronger glutes and hamstrings will benefit from doing this high-volume workout. I suggest you implement it into your current training program 1-2 times per week. No need to do it more than that..
Because this workout is built on supersets, your heart rate will remain high through the entire workout. So, not only will you build strength, you’ll also improve your overall fitness and conditioning, helping you build a super body!
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How To Warm up with a few minutes of light cardio Beginners: Start with this Beginner Workout or do one set of each exercise using light/medium weight. Intermediate/Advanced: Complete one set of the exercises in each superset, one after the other, and repeat the set 2-3.Superset 1: Lower Body. Lead off with this lower-body superset. Do your reps of the Romanian deadlift, then go right into your reps of the goblet squat.

Do 3 rounds. Rest 60 seconds.Lower body superset workout Now that you are all warmed up, it’s time to start the actual workout.

This lower body superset workout contains 4 pairs of exercises (8 exercises total). You’ll alternate between the first and second exercise in the pair.The drop sets superset leg exercises will add variety to your routine.

This legs workout is great for intermediate to advanced trainees. Drop Set Supersets – This is a great plateau killing workout. We’ve provide both a Mass Building Emphasis version and a Strength Emphasis version of this technique.

On your next leg day, give this superset workout designed by Ogden a go. For building muscle, do 3 to 5 sets of 8 to 12 reps with 30 to 60 seconds of rest between each superset. For cardio endurance, do 2 to 3 sets of 10 to 20 reps with limited rest. Superset.Your Superset Workout Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a 60-second break.

Do this workout up to.Supersets To Torch Fat 1. Pull-up and triceps dip Why This superset will add serious size to your arms How For the pull-ups, hang from a bar 2. Back squat and front squat Why This superset will send your heart-rate rocketing and build bigger legs How For the 3. Overhead press and bent-over.You can superset two exercises that work completely different body parts such as triceps and back, biceps and chest, or quadriceps and calves. In these cases, for example, you could superset skull-crushers with deadlifts, barbell curls with bench presses, and squats with calf raises.Superset Workouts are Quick!

By bouncing between two exercises quickly, the workouts only take 20 minutes tops. 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. Leg and Core Superset Workout This workout involves 3 different supersets performed for 4 sets each.

You’ve got barbell squats and v-ups, deadlifts and weight planks and lunge jumps and Russian twists.Mathison’s approach divides the exercises into groups called supersets, in which you do two exercises back to back with no rest in between, and giant sets, by linking three movements in similar fashion. “By using the same equipment, the workout cuts down on the length of your training session while elevating your heart rate,” he says.This is a killer lower body super set workout that will give you such a sense of accomplishment! What is a super set, you may ask? The most basic definition is: when you do two exercises back to back with little to no rest between them.

Most often the two exercises work different muscle groups. What are the benefits of the super set?For example, lets say you want to superset the bench press and lat machine pulldown.

To perform one super set, you would first perform one set of bench press’ and with no rest, immediately perform a set of lat machine pull downs. This would be considered one superset.Superset Three: Supine Hip Thrust and Leg Press The supine hip thrust is a bodyweight exercise that works your glutes.

Performed immediately before the leg press, you’ll start your set of leg.True supersets utilize opposing muscle groups. For example, an upper body superset would include the first exercise targeting your chest while the second exercise focused on your back.

On the other hand, a compound set, is a group of two exercises involving the same muscle group.

List of related literature:

To accomplish this, you can use exercises that train multiple muscles at the same time such as squats (gluteals, quadriceps, and hamstrings) or push-ups (chest and triceps).
from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening by Ken Wilber, Terry Patten, et. al. Shambhala, 2008
This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).
from The Lazy Girl’s Guide to Being Fit by Namrata Purohit Random House Publishers India Pvt. Limited, 2015
Push—pull routines alternate between sessions that work the pushing muscles (quads, chest, shoulders, triceps) with sessions that work the pulling muscles (hamstrings, back, biceps).
from Bodyweight Strength Training Anatomy by Bret Contreras Human Kinetics, 2013
The routine shown at the bottom of the chart on the next page is an amazing lower-body workout.
from Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras, Glen Cordoza Victory Belt Publishing, 2019
For instance, squats and step-ups are both good exercises for developing lower-body strength and power, but squats work both legs at the same time, and step-ups incorporate a balance component because you’re lifting your body weight with one leg at a time.
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. by Chris Carmichael, Jim Rutberg VeloPress, 2017
Novice individuals should lift whole body routines (composed of both upper and lower body as well as core exercises), while advanced individuals should lift split routines (alternating between upper and lower body).
from The Active Female: Health Issues Throughout the Lifespan by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt Springer New York, 2014
Follow the order of the exercises I’ve listed on the following pages; that will allow you to work different body parts from set to set.
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life by David Zinczenko, Ted Spiker Rodale Press, 2010
• In the Strength Training Block (weeks 3-4), each day you’ll do four different exercises, 3 sets of 6-12 reps for each, at 3-minute intervals.
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark ReadHowYouWant.com, Limited, 2010
An intermediate and advanced bodybuilder can use many different types of split routines.
from Natural Bodybuilding by John Hansen Human Kinetics, 2005
Tables 15.18 and 15.19 overview a 4Ȭweek upper and lower body workout using these principles.
from Essentials of Exercise & Sport Nutrition: Science to Practice by Richard B. Kreider PhD FACSM FISSN FNAK Lulu Publishing Services, 2019

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

Advanced Kettlebell Exercises for Cardio and Strength

196 comments

ThetamandJuly 23, 2020 - 02:50

I’m glad your videos doesn’t have any repeat exercise ( Like 3-5 repeats)

KirirdinJuly 23, 2020 - 06:01

Yes, Thank you RR as the kind of info you have been giving us all these years kept us motivated and going in right direction. Love you bro.

FeloghmaJuly 23, 2020 - 17:03

@fitnessblender, what does turning the toes in do? Have never seen this before.
Great video by the way!

ShaktizragoreJuly 24, 2020 - 12:09

I really appreciate the warm up routine. I need a warm up routine desperately. Thank you. Great workout. Thank you.

StonesmasherJuly 25, 2020 - 00:45

on leg day i normally do 4-5% inclined walk for 20 min with long steps stressing my glutes, but i love her legs workout it is explosive

IronbladeJuly 25, 2020 - 06:25

That is a problem…..you couch when your body is perfect….great girl but you need show people what they can become when they fallow you…. you gone be great few years from now…

FelhasiusJuly 25, 2020 - 16:14

I am curious why you appear to lock your knees on the dead lifts and thrust your hips very exaggerated instead of squeezing the glutes as you come up with a slight thrust forward. I do love your warm up moves

RainwalkerJuly 26, 2020 - 07:57

This is no joke! you got me this time but I’ll be back next week

SataurJuly 26, 2020 - 18:47

I have bad knees frm past injuries, but still saw a few here that I can add to my routine. Thanks so much for posting!

RockpickJuly 27, 2020 - 02:26

The hateful comments are ridiculous. She is obviously fit, strong and beautiful. Those of you posting negative comments need to look in the mirror.

ModintriusJuly 27, 2020 - 13:35

Should I do this before I start my cardio workout or after cardio workout

KeraraJuly 27, 2020 - 23:44

Hey when deadlifting try out regular stance and sumo-stance to determine which works best for you!

MalahuginnJuly 28, 2020 - 12:43

i would have been way more motivated if you actually were doing the workout alongside us not just editing it.

GagisJuly 28, 2020 - 19:28

I had mild lower back and nerve pain due to weak core and glutes. Wanted to build strength hoping to eliminate that pain. I’ve been doing this workout 2 or 3 times a week for 3 weeks and I while I fail in the workout the only pain I feel anymore is due to muscle soreness. Great workout! Thx!

JorimJuly 29, 2020 - 03:45

I LIKE YOU!!-!! GREAT VIDEO.. I followed it today because it was leg day for me great workout I felt it in every quad hamstring I’m subbing

AdorarinJuly 29, 2020 - 10:13

Just finished this workout, loved it! I thought I wasn’t going to finish but I did it lol Fitness Blender you guys are Awesome❤��❤

DomathJuly 30, 2020 - 03:23

WoW man your hamstring muscle are so awesome! Thanks for sharing your experiences with us well done ��

MalashakarJuly 31, 2020 - 00:01

Great video!!! Although I must ask, with the lunges, is it safe on the knee for the knee to go past the toes?

StoneweaverJuly 31, 2020 - 03:24

am goona try this out and post in one month if i see results

MneniusJuly 31, 2020 - 09:06

You’re posting 30 min workout vid, but u doing 15 min. Lazy. Not inspiring!

BlackwormAugust 1, 2020 - 05:29

How do people do full body workouts? After leg day, I am FUCKED.

NalmediAugust 1, 2020 - 18:25

I miss more various strength workouts under 25 minutes. By various, I mean not always the same exercises. Nevertheless great work out

ZolotilarAugust 2, 2020 - 03:54

Thanks mam i was in real need of that. Thanks a lot ��

GawynAugust 2, 2020 - 08:08

not gonna lie… that was intense! could not keep up with that tempo! still loved it

BalhalaAugust 2, 2020 - 22:52

He looks competition ready. Anyone know if he does the standard bulking/cutting?

MeztirAugust 3, 2020 - 14:35

I love it! Amazing workout videothank you for this free advice.

ThorgaradAugust 3, 2020 - 17:19

I love your no BS attitude. You have the perfect body. I find a lot of chicks on this channel to look a bit manly, but you look perfectly toned and feminine. Plus you are strong. I think this is a great work out.If anyone is hating, they are jelly!!!

SalarAugust 4, 2020 - 13:44

U have wonderful awesome n damn cute hot n sexy small front top oranges.

GardakreeAugust 4, 2020 - 17:43

Can superset workouts do in every week,like chest and back,etc..

ShakakAugust 5, 2020 - 02:59

You night be a fitness model, but your deadlift sucks, besides being really Dangerous. Take your risks but at least Don’t give lessons!

TruthworkerAugust 5, 2020 - 13:01

And I can’t locate the ten day abs. Do you have a link or can you point me in the right direction? I may have overlooked them, but I didn’t see anything that said ten day abs on the Ab challenge playlist.

SailasAugust 6, 2020 - 05:56

MAN! THIS WAS GREAT, THOUGH I WASN’T ABLE TO MAKE STRAIGHT 45s, NOW I HAVE A GOAL! GOD BLESS

FearlesswoodAugust 6, 2020 - 15:43

Thank you for not only demonstrating each of these but telling your viewers what muscle we are working!! Thanks again love it!!��

SteelbringerAugust 7, 2020 - 06:49

You’re indeed one strong nice princess Alex and I love that.

ShaligeAugust 7, 2020 - 11:43

I watched 2 vdos…..love you�� soooo inspiring.
I watch this kind of vdos every week esp before i go to the gym.
Im a dance instructor but i also love gym and yoga…..��

FlamewardenAugust 8, 2020 - 00:53

really didn’t like the video. the workout is fine, not as intense at it’s supposed to seem, the timer was off, rest was super long and i feel like there was a video copy+paste part mid-workout… nice exercises but nah

CogamandAugust 8, 2020 - 06:48

can any body tell in what is the best set in a week for body building?? thanks for the answer,

NightcasterAugust 8, 2020 - 17:42

“Now we start to pick up the pace.”

Please don’t. I beg you.

KezelAugust 8, 2020 - 21:09

Bruh I was watching this for some leg superset ideas and just 10 seconds before you went to the leg press/lunge I added the same thing to my workout

ThunderwormAugust 9, 2020 - 21:26

plyo step-up…how’s she doing it so gracefully?! I look like Bambi learning to climb up a hill when doing that. What’s good substitute for this workout?

AridwynAugust 10, 2020 - 11:53

Great legs routine, am going to steal some of those and add to my routine, thanks��

KasarAugust 10, 2020 - 16:30

Water bottle! Holy guacamole the end was tough but finished strong!

BurnAugust 10, 2020 - 20:15

Hey Rob can you include some adduction, abduction and hip thrusts exercises when you do legs

TygrathrisAugust 11, 2020 - 11:28

I want raw power not so much on the size or fitness game as i am skinnyfat anyway:p
Is this workout suitable for building raw power and endurance?

NanrisAugust 11, 2020 - 20:42

That was great, thank you so much! My gym is closed (like pretty much every gym in the world during COVID-19) and that was a perfect home workout!

NalmeriusAugust 12, 2020 - 20:20

No dead lift but you’ve got bicep curls and calf-raises? Just nah.

KajasAugust 12, 2020 - 21:09

I probably misheard you might probably explained already but
When to rest?
In between each set of pair completed?
Or after all sets has done?

AdrierdanaAugust 13, 2020 - 04:47

great workout tipps as always btw whats the song name at 4:02

GaviAugust 13, 2020 - 11:12

How do you warm up for this? Jumping into weights appropriate for 10 reps with no warmup seems risky for 40+ lifters.

AkigoreAugust 14, 2020 - 11:52

Fantastic workout. Thanks for putting this up. Gosh it really firms everything up. The workout is doable but you really feel it the next day and the day after that. And a few more days! ��

DorigarAugust 14, 2020 - 21:55

Maaaan, I had to take breaks at some of the leg exercises with 15 seconds to go, and he was STILL doing them! I will get there. Great workout for legs!!!

AkinotaxeAugust 15, 2020 - 02:44

i just did this work out for the first time….I ABSOLUTELY LOVED IT! Jumps Squats are so hard and exhausting. Looking forward to see how I’m going to feel tomorrow…

GuhnAugust 15, 2020 - 08:42

Rob your work is influential ��:: if you’ve got the time can you maybe do a full day of eating video of your current diet!!!!

KazraramarAugust 15, 2020 - 17:32

Totally trying this i work out at home so ill try to adjust..she is so beautiful her body is not huge muscle but she is strong and toned i want that also

AkinornAugust 16, 2020 - 13:56

I have one question. I have been doing bodyweight exercises but it’s not working what should I do to I can’t even go to the GYM due to my leg problem �� so, can you you give me some kind of suggestion mam????

GoltijinAugust 17, 2020 - 09:03

This was a good workout! Not too difficult and not too easy either. For some reason when I do deadlifts and the variations I always feel it more in one leg than the other. Am I standing unbalanced or something? Or is it because one leg is more flexible/strong than the other? Not sure…

FlamebourneAugust 17, 2020 - 18:55

Super workout Rob. Thanks a lot for keeping the video super detailed and long. Those hamstrings are looking awesome… Love from India

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GravelscarAugust 18, 2020 - 16:10

Nate im dead just looking I dont have my girlfriends fitness This workouts EVIL

KajizilkreeAugust 18, 2020 - 22:43

My legs are beat!!! About to workout again tomorrow with your sick videos ��

AndromatusAugust 19, 2020 - 09:28

Very useful and helpful videos superb workout I like you mam.

AlsanaraAugust 19, 2020 - 13:24

Sweet, strong, smart girl
No one give shit about some assholes in cmnt

LaihuginnAugust 20, 2020 - 14:26

Legs are burning! May need to pour my water bottle on my head!!! On a different note…I had knee replacement surgery on 1 knee and the other is not far from needing it (I’m going down fighting!) so lunges are off the table for me. They hurt like crazy. I did more of a sprinters lunge instead of the split squat hold. Good substitute or do you have a better suggestion? Thanks from the sweat and humidity of St Louis MO!!

NemuroAugust 20, 2020 - 22:24

Hey Rob riches Why do not you put translated videos into Arabic you have a lot of Arab followers but I do not understand what you say I hope that the translated videos from the bottom of the Arab and thus will earn more followers

RedbrandAugust 21, 2020 - 07:47

I was all in great workout even though he replayed the 1st half to get us through the 2nd half it was still intense.

GalkreeAugust 21, 2020 - 13:35

Legs were on fire! Finished my entire water bottle during this routine! Thanks Dave!

AgamaninAugust 21, 2020 - 19:45

Kelli changing butts and lives one video at a time! ��

YogorAugust 22, 2020 - 21:02

Hi, guys I agree with all the comments below that this woman is doing good and very helpful.Being a personal trainer myself and yes she is very much saying you money, but you still need a personal trainer to make sure your doing it correctly. Good examples to show someone and reason behind the exercise.

GoshoAugust 23, 2020 - 07:17

David thank you for these workouts man I can’t tell u how good it feels to walk around knowing I’m putting some work into my body. Stuck with your workouts for 2 months now and seeing changes along the waistline and chest so thank you for that!
Quick ask from you is if u could make a little lengthy video that show and tells of certain core exercises like bear crawl, planks, close grip pushups etc in detail cos I’m still struggling a bit with my form. Thank you again for everything and more David!

IanlenAugust 23, 2020 - 19:12

Thank you for all the brilliant workouts, Dave. My regular gym has been closed during lockdown and these sessions have been a real lifeline for me. Thanks to you, I’ve managed to stay on top of my training.

GojoraAugust 24, 2020 - 07:27

One day out and I am back to comment. Water bottle not as needed on this one, but I feel it more than some…a good pain. Enjoyed the sumo squat and lateral squats.

RunefuryAugust 24, 2020 - 17:42

Not much people watched this video coz everyone skips their leg days lol

TugrelAugust 25, 2020 - 00:53

Great workout. Took this training to the gym, jotted it all down and did it with my girl buddies. We did 3 rounds without the burnouts section. My legs were jelly and on fire. Could you do more of these videos. So good. ��

VudoramarAugust 25, 2020 - 07:13

is it enough to see results on my butt if i do this twice a week, and i do full body strength training also twice (30 min, includes glute exercises) a week and a 60 minute cardio once?

ThorgardanaAugust 25, 2020 - 15:37

Your videos are getting better and better. Loving the savage series so far, I hope you are gonna do a savage upper body one! thx for your awesome workouts! =D

AkimiAugust 25, 2020 - 22:20

Coach, you are amazing! Thank you for every workout. Cheers from Ecuador

VoodoojasAugust 26, 2020 - 15:29

Hella sick. I’ll be 52 y.o. in 2 months. I deserve a medal LOL

RainwindAugust 26, 2020 - 17:29

Hi Scott. Can you please make a video how you achieved that body. I want to have exactly the same like you do. Please include diet and workouts. Please dude.

ArashilmaranAugust 27, 2020 - 15:47

I am a man and these exercises seem to be great for my chicken legs lol.

TogamiAugust 28, 2020 - 09:45

“I may look like a pretty little fitness girl”, that’s a lot of self acclamation.

GobarAugust 28, 2020 - 22:34

Made it to 20:23 ��
Will try again tomorrow!! Brutal workout!!

ShaktizuruAugust 29, 2020 - 03:14

Everything about these videos is prefect! Thank you for your hard work in putting it together.

AlsameenaAugust 29, 2020 - 10:21

Thank you so much for posting this workout! I thought i was in shape until i tried this workout…. i have been humbled! and i will be able to exceed your pace before i am satisifed with my fitness. Much love and God bless

TruthsmasherAugust 29, 2020 - 15:15

hate when he says “keep my pace” and i couldnt even keep his pace on the first warm up squat

AdrierisAugust 29, 2020 - 22:56

Nice video, hey Rob what do you think of David Laid’s physique brah?

KeriAugust 30, 2020 - 20:11

Good. The warm up she is showing is very similar to suryanamskar in yoga.. THANKS

AndronayaAugust 31, 2020 - 13:46

I am so happy I found this channel while looking for heavy bag workouts… this was killer today, I could hardly walk up the basement stairs after lol

GokazahnSeptember 1, 2020 - 02:07

I LOVE fitness blender! I recommend them to everyone! ��

CordalaceSeptember 1, 2020 - 07:04

my adducters the most of able to manage half of the video am i doing it with incorect form?

BlackwormSeptember 1, 2020 - 20:00

Very good info…..thanks once again…….keep then Gains!!!

SazelSeptember 2, 2020 - 07:25

I’m a 13 year old girl doing this to get stronger legs for sprints in track. My legs are burning!

StarbourneSeptember 2, 2020 - 20:00

Hey Rob, big time fan. Lot of ppl have been saying how bad the sitted leg curl is for the knee joint. What’s your take on it?

DuzragoreSeptember 3, 2020 - 10:37

This was a KILLER workout and SO creative ; ) Thank you very much, my legs are on fire. I’ve subscribed and can’t wait to do another workout with you!

ThetasidaSeptember 3, 2020 - 14:09

Water bottle… Loved that but I did just hog the whole last set lunge holds we’re to hard ��

ThordilbineSeptember 3, 2020 - 16:25

If you label your workout as ‘savage’, I expect to be savaged. I was far from it. Too many and too long rest periods (I had to skip through them as they were way too long). Literally repeats the first section twice (ie. replayed instead of actually doing the workout himself twice). It is a very lazy workout. Needs more intensity and less resting!

DrelalvSeptember 4, 2020 - 03:53

Should do a video on back position on different exercises to avoid back pain

DujoraSeptember 4, 2020 - 15:04

Injured rib surfing…thank you for a kick ass leg session…I had to continue squats during the final upper body portion…but hey I GOT THROUGH!

MazuruSeptember 5, 2020 - 09:56

I like that this workout isn’t too difficult to do for beginners but still leaves you sore the next day

ZulugulSeptember 6, 2020 - 01:53

My legs are on fire�� Coach, i ain’t gonna lie I had hard time to finisih this session but practise makes perfect

VizuruSeptember 6, 2020 - 07:50

So “water bottle”, but no more of those lunge holds at the end with nothing between to break them up. ouch.

BlackdwellerSeptember 6, 2020 - 21:19

Love the warm up and cues can’t wait to try it! ** keeping knees off the ground and doing an ergonomic upwards dog may feel better on the backs of most clients.**

KagraSeptember 7, 2020 - 12:08

Its showing two calories which one we r burning actually during exercise

MarrSeptember 7, 2020 - 15:35

first few minutes i was like meh… then i died! Great workour!

MeshuraSeptember 7, 2020 - 22:46

this workout is a fucking waste of time, a well rounded workout must give the upper and lower body equal attention and how many exercises does this have for the lower body, it has two

MugrelSeptember 8, 2020 - 22:58

yesssss instead of sufferinglast secinds i chose to be amazed like “wow i can hold on this far? wooooow” and it fucking worked
it all is mindset

GariusSeptember 9, 2020 - 08:32

Thank you, my dude. My COVID workouts have been hurting my knee so I needed something new and intense and you delivered.

ArizarSeptember 9, 2020 - 18:41

Have up after the second set! I badly needed to stretch my legs! One day I will finish the whole workup! Thanks for sharing

PainhammerSeptember 10, 2020 - 04:27

Hi Guys! Check out my home, full body workout that you can do with just a chair, a door and a floor!

ThorusSeptember 10, 2020 - 15:09

In the end I’am scared to look at my screen maybe the workout it’s not finished! ��.thanks for this great work!

DolarSeptember 11, 2020 - 05:48

Thanks for the final set of split squats, wasn’t shaking too much. Thanks for another great work out and mixing it up with a “legs only” one. It was tough and I was dripping is sweet, lucky i had my water bottle with me to keep my hydrated!

GullSeptember 11, 2020 - 10:24

Dropping the weights is inconsiderate to other people in the gym respect the tools of the trade!

AnaraSeptember 11, 2020 - 12:22

Loving that you’re the best trainer and it exudes from every one of your pores that you are! I love the fact that you expound on being strong, no matter what size you are! You’ve done a great job in this video and your energy is captivating and contagious! Great job explaining each move and each set. And the warm-up is a great warm-up, encouraging and incorporating yoga and strength exercises. I definitely enjoyed watching this video and will use it in my warm-ups from now on!

MudoraSeptember 12, 2020 - 05:36

GREA Tim planning to do this 3rice a week.Is it optimum to get ripped?Also the way you motivate in the middle is awesome!!!

KataxeSeptember 12, 2020 - 23:01

Hey mate, thankyou for getting me into boxing workouts. I’ve got a boxing station set up in my garage and have been following you and JT’s videos for years now��. I’m more than happy to buy a pair of your gloves but just wondering if you ship it to Australia?

LadarSeptember 13, 2020 - 04:02

Allenamento devastante.. le gambe rimangono doloranti per diversi giorni.. lui è in uno stato di forma eccezionale

ZologalSeptember 13, 2020 - 14:55

You do Yoga, CrossFit, Body building Running. I just have one question ‘How You Schedule Your Workout in a Week?

ConjughmaSeptember 14, 2020 - 00:05

Nate Is she there yet She s promised me it s just for one to one tutorials She wants to be the perfect boxer and you being the perfect trainer and all that It would help if you werent so Her type

CofymSeptember 14, 2020 - 02:44

Plz share ur link full work out plan for aesthetic lean muscular body like u

VujinnSeptember 14, 2020 - 18:59

Thanks for the video and for sharing. May I ask what is your bra brand?

BloodredeemerSeptember 15, 2020 - 19:04

anyone, quarantined??? is this video too old that’s why no one is doing this?

MakelvSeptember 16, 2020 - 02:38

This would be even better If he did it all for real. Without all the cutting ��. I would say it’d be a bit too intense. Anyways. I’m done.

TazahnSeptember 16, 2020 - 18:11

The mobility part is what is extremely important. I am now going to incorporate these into my workouts. Thank You for a terrific workout, I love how your explain everything! You truly are an excellent trainer and athlete.

GriloreSeptember 17, 2020 - 03:43

Wow, the first two superset is exactly what I do on my leg day

CerenaraSeptember 17, 2020 - 06:42

Hey, thats bulked “Phil Miller” from “The Last Man on Earth”

AkinrisSeptember 17, 2020 - 12:28

why do I feel nothing in my legs or butt while doing this? perhaps my weights are too light?

OpithrisSeptember 17, 2020 - 19:53

oh my goodness, this burns! going to do it for the next three weeks and see what happens…

I am currently on day three and I can feel the strength building in my legs and glutei(and ow they burn) My thighs are definitely becoming more muscly… can’t wait to keep going:)

FelhasiusSeptember 18, 2020 - 08:38

Will this workout make your butt n thighs bigger or slimmer?

BandirisSeptember 19, 2020 - 03:21

Is she a robot how can she smile all the time during such breathe taking excercise..

KazrakinosSeptember 19, 2020 - 23:28

My legs were shivering in the last 3 mins…worked out my legs after 3 long months!!

ArirgasSeptember 20, 2020 - 03:06

Heart the video. that last name must have been tough in middle school.

CordalaceSeptember 20, 2020 - 12:54

Excellent and amazing as all your workouts… but why offline download is deactivated for this one?

YozshushoSeptember 21, 2020 - 03:40

your workouts are intense. I will challenge myself with them. Thank you for your excellent work out videos.

AriurimSeptember 21, 2020 - 17:55

She has a nice but. Not huge and fat like a Kardashian butt, but small and shapely.

ArinisSeptember 22, 2020 - 00:30

How many times a week should I do this workout? I usually divide my workout as upper body 2 times a week and lower body 2 times a week

ZulullSeptember 22, 2020 - 15:17

So you think you’re pretty.?? Such a bold statement to make without being up yourself. You’re the first person I have ever come across whose first statement was that. Your looks however is debatable. Remember it’s not all about looks. It’s about being fit and healthy.

BrakinosSeptember 22, 2020 - 20:15

Do you wear any waist belt or supporter or just without those you do workout?

BolladorSeptember 23, 2020 - 15:44

um brutal is the best way to describe this workout, but it was a great challenge!

OpigeSeptember 23, 2020 - 23:58

Couldn’t walk properly for 2 days afterwards. This is a kicker for sure

KulalaceSeptember 24, 2020 - 07:11

This had me dripping in sweat even in my air conditioned apartment

DagasSeptember 24, 2020 - 20:02

i tried this one earlier.. is it just me who felt pain in the lower back of my body.. i followed all the instruction however, instead targeting my butt or thigh it seems that the pain is on my back?

TruecrusherSeptember 25, 2020 - 09:58

you guys deserve more visits, frankly. Perhaps you need to share a shortest circuits. Keep going!

KazibarSeptember 25, 2020 - 19:28

LOL those tiny weights won’t really sculpt muscles. Gotta lift heavy, ladies!

PerininSeptember 26, 2020 - 03:40

Wow people are so rude! Positive body image, people. If you aren’t into the video, move on with your life. Why waste your time to put those negative/hurtful words into the world? Would you say that to her face? (If so, check your priorities) Be kind.

GraronSeptember 26, 2020 - 19:15

He said that he will respond in the comments or help. I asked him in instagram and he didn’t answered. I’m sad

TugamiSeptember 26, 2020 - 21:46

does the toes in hurt anyone elses knees? that move just does not feel right…

ThetazanSeptember 27, 2020 - 10:33

This was not a hard work out at all. I am concerned about the toed in dead lifts which is very poor form and can lead to injury.

ArataxeSeptember 27, 2020 - 22:24

Just did your workout and I had a cold thanks alot great work your doing.

ArcaneweaverSeptember 28, 2020 - 06:04

I’ve been working out awhile and my butt has gotten noticeably bigger. I needed something different at home and when I tell you I was dripping in sweat afterwards… not to mention the next day I felt crippled lol Needless to say, I do this workout every other day and do more reps to push myself.

BrannSeptember 28, 2020 - 19:18

I read plenty of great opinions on the internet about how exactly Clegenatur Methods (look on google search engine)can assist you increase your breast size without surgery. Has anyone tested out this popular breast enhancement method?

AraranSeptember 29, 2020 - 12:23

FaugamiSeptember 29, 2020 - 15:38

Great video… I’ve been using dumbbells (10# & 15# ) Bcause of an accident that caused a loss of muscle in the right arm around the elbow area, I am only able to use 10# on that arm and 15# on the other. I am also unable (currently) to do chin ups or dips. Any suggestion(s) on how I can substitute the chin ups/dips for now? Thanks in advance!

LandanradSeptember 29, 2020 - 23:27

My back is hurting during the deadlifts. I’m putting in so much effort to keep it straight cus I’m not that flexible in my back, so I don’t feel anything but back pain during those. Someone pls tell me what’s going wrong. I literally try to copy the girl in the video, knees slightly bent, and trying super hard to keep my back straight

MordredSeptember 30, 2020 - 07:53

Wtf I’m actually in shape and this kills holy hell that was hatd

CejurusSeptember 30, 2020 - 15:09

exactly. this. This is what a workout video should be. no annoying background music. no inane comments from the “backup dancers”. exactly perfect. thank you!

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ChillflameOctober 2, 2020 - 05:54

Thank you for sharing! I can tell this is going to be a fun workout. Trying it tomorrow!

HugirisOctober 2, 2020 - 09:46

anyone else’s forearms ache loads when they try and lift heavy? it’s so annoying:(

BludfuryOctober 3, 2020 - 02:42

Love your workouts Alex. Your are challenging but doable for mere mortals like me ❤️

VirnOctober 3, 2020 - 08:31

that weight changing and clicking is distracting to the workout. edit that out

GavinrathOctober 3, 2020 - 13:56

Thought this wasn’t effective then my classmate complimented my “nice perky butt” TF ��

GajinOctober 4, 2020 - 10:35

It’s been 12 hours since I did this and I cannot feel my butt, god bless FitnessBlender and comfy trousers

BludconjurorOctober 5, 2020 - 01:56

except for the haircut, nothing is good in the video and awful cameraman

TegoreOctober 5, 2020 - 03:59

Will comeback till i can finish this workout. Great workout my endurance cant handle haha. its my first time xD

AgamazelOctober 5, 2020 - 11:30

Thanks for watching! Check back often for more content from Bodybuilding.com

Note to Subscribers: YouTube is having issues sending videos to your homepage. If you want to get notified when we upload a video, hit the “bell” �� icon above and you can get more regular phone or email notifications.

OpiOctober 6, 2020 - 07:46

You want a brutal butt workout? Just visit the Brazzers house…

BalladoziusOctober 6, 2020 - 15:05

200 pounds is nothing! The lifting technic is horrible in this video. If you ladies want to lift heavy go watch the real power lifters so you can have safe technic. If you want to hurt your back kept watching this video.

NaranOctober 7, 2020 - 00:34

is it okay for a complete beginner who has never lifted any weight?

DorikelvOctober 7, 2020 - 16:01

Thanks Dave. I’ll do this workout this evening (in 2 hours, at 7 pm in Italy)

TygotaxeOctober 7, 2020 - 23:07

SALUDOS DESDE VERACRUZ MÉXICO,SOY AFICIONADO AL FITNESS O MAS BIEN AL WORKOUT PERO YA TENGO 55 AÑOS Y LA GRAN MAYORÍA DE LOS VIDEOS QUE VEMOS EN YOUTUBE ESTÁN ORIENTADOS A HOMBRES MENORES DE 40 AÑOS, ASÍ QUE ESTA ES LA RAZÓN DE MI COMENTARIO, PODRÁS DESARROLLAR UNA RUTINA QUE NOS AYUDE A MEJORAR NUESTRO FÍSICO A LOS DE 50y+ YA QUE NO TENEMOS TANTA VITALIDAD QUE UN HOMBRE JOVEN ESPERO TU RESPUESTA SALUDOS!!!! DISCULPA PERO NO SE ESCRIBIR EN INGLES

MonosOctober 8, 2020 - 14:42

Good suggestion of workout but add back workout as well to make it complete.

DaimOctober 9, 2020 - 05:39

Do I have to do it like a circuit wise or partly I.e like chest, arms & legs?

AnandisOctober 9, 2020 - 11:40

Okay… I was NOT ready for this intensity! Will come back time and again to this video to test my progress. I can’t keep the same pace though this time, legs get heavy and stiff (ugh!) But I like that you provide one-minute breaks. I took advantage of the breaks with dynamic stretches to relieve pains and prep myself for the next round.

JoJogisOctober 9, 2020 - 12:54

Sorry it took awhile to drag my sore legs to the computer to leave a comment. And, yes water bottle.

KazrarisarOctober 10, 2020 - 13:40

Can I do superset for every muscle group??? Like bench press with dumbell fly

CordarinOctober 10, 2020 - 16:02

You guys need to stop hating!!! Like a bunch of girls! Great video bro

VokoraOctober 11, 2020 - 11:58

Best best and best I do all time full body workout. This is great workout

FordremandOctober 11, 2020 - 16:16

After performing this workout i am not able to sleep at night…because of stress produce during workout
I have consulted a doctor he said to stop gymming please help me..

GardagarOctober 12, 2020 - 10:28

Girls like you motivate not only girls but men like me too. Thanks for the fitness routine. I am not at all fit and it helped me a lot to improve

MalameenaOctober 12, 2020 - 19:56

I already know all these excercises, but I’m still watching this cuz he’s cute. ��

KamOctober 13, 2020 - 00:04

I’m sweating buckets!!! Just what I needed! What I did was run one mile in ten minutes as warm up and then finished this workout.

NagamandOctober 13, 2020 - 11:24

Do you guys think this is a good workout for beginners to build muscle mass?

RockwormOctober 13, 2020 - 20:25

This is confirmed 6 years ago because of her gorgeous workout outfit.

KagrelOctober 14, 2020 - 06:05

I did this every week and my glutes is crying. Love the workout!!

SahnOctober 14, 2020 - 08:40

Thank you for not only the workout instructions, but for the motivational tips. I’m 62 yrs old and love getting back in the gym now that I’m retired. When I workout I’m focused so it drives me nuts watching people in the gym that can’t seem to put their cell phones away. They waste time sitting on equipment while on their phones. I want to focus, get through my workout and be done! It’s a great feeling being stronger than you think you can be.

TelladorOctober 15, 2020 - 10:34

Rob hello your squats are to deep you will ruine your back when you go that deep your spine will bend so you are pushing you back go down slower not to deep and go up faster!

GranigeOctober 15, 2020 - 22:39

Incredible how much this man can, doing what he does, inspire me to better myself in every aspect of my life!!
Thank you so much Rob!!!!

KathriziusOctober 16, 2020 - 10:03

Is there any replacement for pull ups because I’m unable to complete any

AdorahelmOctober 16, 2020 - 19:46

Iam crying like a baby. By far your toughest and I have tried all your workouts. Thanks Nate

NightfireOctober 16, 2020 - 21:50

She vaguley seems like Shailene Woodley with divergent hair (not fault in our Stars)!!

BeazekusOctober 17, 2020 - 10:54

2 or 1 set? Video says 2 sets. Artical on on the page says 1 set?
Ty

MnetiusOctober 17, 2020 - 18:45

What is wrong with u guys! I dont find anything that bad about this video.. No deadlift and calves raise is maybe studip but the rest look good to me. The camera man? What is bad with is job can someone tell me?

MikazahnOctober 18, 2020 - 07:56

i did not go to gym for 1month. should i do full body workout? btw sorry for my bad english��

KannOctober 19, 2020 - 06:17

i was really shocked when he said push ups haha. Nevertheless good routine bro

MavehuginnOctober 19, 2020 - 19:04

I agree with that comment about the not having all the equipment available because the gym is to busy. Would be nice to see a 1 equipment workout that benefits me in the best way which I can do for awhile till next machine is available.

JushicageOctober 20, 2020 - 05:47

Glad the split lunges were saved for last fire it up before finishing. My water bottle was empty by the end.

AgamarneOctober 20, 2020 - 14:36

Do you guys even consider that most people work out in a gym full of people? You’re basically telling me to tie up all the equipment and machines to do some of these supersets. You have the luxury of doing a video shoot in a closed off private gym, good for you. How about you consider your audience when making these videos next time…

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