Build Bigger Legs and Tougher Abs at Home with This Superset Workout

Carve a six-pack, burn fat and build powerful glutes during isolation

By Michael JenningsUpdated: 26 March 2020

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If there's one area of your body that has suffered from government mandated isolation, we're willing to bet it's your legs. Because while it's easy to think of ways to work your upper-body at home – press-ups are a great compound exercise – working your lower body takes a little more thought.

To help with that, we got PT Jonny Jacobs to create a legs workout that will also get your abs firing, sizzle belly fat and ensure that no lower-body or core muscles are left unattended.

"The combination of front loaded resistance for your leg moves and the core focused exercises will leave your abs feeling like they have been beaten by Anthony Joshua," says Jacobs. "The ability to hold tension through the entire body will give your core the focus it needs to build strength. A stronger core makes a stronger, fitter and more efficient athlete."

Oh, and just before you workout: if you don't have a kettlebell, use a dumbbell, and if you don't have a dumbbell, find something heavy lying around your house.

Good luck. You'll need it.

Goblet Squat Single Kettlebell

Perform as a superset with dumbbell farmers' walk.

Sets: 4

Reps: 8

Rest: no rest

Stand with your feet set wider than shoulder width and hold a kettlebell with both hands up at your chest. Sit back into a squat, keeping the kettlebell high on your chest, drive back up and repeat.

Dumbbell Farmers' Walk

Sets: 4

Reps: 40 metres

Rest: 75 seconds

Grab a pair of dumbbells and hold them by your sides. Walk forward taking short, quick steps. Go for the given distance, as fast as possible.

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Dumbbell Lunge

Perform as a superset with flutter kicks.

Sets: 4

Reps: 8

Rest: no rest

Stand upright with dumbbells at your side, palms facing your body. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Use the heel of your right foot to push your upper body back to the starting position. Repeat with the opposite leg.

Flutter Kicks

Sets: 4

Reps: 20

Rest: 75 seconds

Lie facedown on a bench with your hips on the edge. Extend your legs off the back of the bench, squeeze your glutes and raise your legs until they are level with your hips. Lift your left leg higher than your right leg, then lower your left leg as you lift your right leg. Make sure that you keep a controlled movement at all times.

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Goblet Squat

Perform as a superset with plank.

Sets: 4

Reps: 8

Rest: no rest

Stand with your feet set wider than shoulder width and hold a kettlebell with both hands up at your chest. Sit back into a squat, keeping the kettlebell high on your chest, drive back up and repeat.

Plank

Sets: 4

Reps: 60 seconds

Rest: 75 seconds

Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.