Stuck in a workout rut? Try this no-barbell legs + shoulders workout to ignite your muscles and get your buns and shoulders burning!

Instead of relying on a barbell for a heavy leg workout, this sequence uses supersets and a kettlebell (KB). It’s always a good idea to mix up your exercises, including the equipment you use!


3X10 Legs Superset #1:
-Leg press (machine)
-Hamstring curl (use sitting or lying hamstring curl machine)
3X10 Legs Superset #2:
-KB goblet squat
-KB single-leg dead lift (10 on each leg)
3X10 Curtsy lunge w/ lateral shoulder raise (using dumbbells)
3X10 Arnold press
3X10 Shoulders Superset:
-Dumbbell shoulder press
-Anterior dumbbell raises

When I’m working two muscle groups in one workout, I love incorporating a compound movement in the middle of the workout that hits both muscle groups–it’s like a transition exercise. That’s exactly the purpose of the curtsy lunge with lateral shoulder raise exercise. This sounds like a complicated movement but once you understand how it works, it’s not difficult. Essentially you are moving side-to-side (if you’re not sure how to perform a curtsy lunge, do some research) and performing a side shoulder raise with both arms simultaneously–as you move down into the lunge on one side, you raise your arms with dumbbells in hand, come up out of lunge and lower arms, then lunge down to the other side and raise arms again, and so on.


3X10=3 sets of 10 reps
A superset is when you perform one exercise right after the other without resting. A superset of 3X10 means 3 sets of 10 reps of each of the exercises.
For guidance and instruction on proper and safe performance of an exercise, consult with an exercise professional.


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