Dominate Leg Day with This Chain-Loaded Kettlebell Superset | MAX EFFORT MUSCLE SUPERSETS
UNLEASH THE CHAINS: LUNGES X ROWS ⛓️💥
If you’re looking to mix up your leg and back day with something that’s simple yet super effective, this week's superset is where it’s at.
Combining Kettlebell Chain Lunges with One-Arm Kettlebell Chain Rows, this routine not only challenges your strength but also tests your balance and coordination.
Whether you're a beginner or a seasoned lifter, you can adjust the variables (like adding chains) to keep things fresh and challenging.
WHY THIS SUPERSET WILL HELP YOU 📈
✓ Total Body Strength: Engages quads, glutes, hamstrings, lats, and traps for comprehensive muscle growth.
✓ Core Stability: Chains add dynamic resistance, enhancing balance and stability.
✓ Variety & Challenge: Adjustable weight keeps your workouts fresh and challenging.
THE SUPERSET
Kettlebell Chain Lunges
1st Set: 5 reps per leg with kettlebells only (no chains)
2nd Set: 4 reps per leg with kettlebells + 1 set of chain on each kettlebell
3rd Set: 3 reps per leg with kettlebells + 2 sets of chain on each kettlebell
4th Set: 2 reps per leg with kettlebells + 3 sets of chain on each kettlebell
One-Arm Kettlebell Chain Rows
1st Set: 5 reps per arm with kettlebells only (no chains)
2nd Set: 4 reps per arm with kettlebells + 1 set of chain on each kettlebell
3rd Set: 3 reps per arm with kettlebells + 2 sets of chain on each kettlebell
4th Set: 2 reps per arm with kettlebells + 3 sets of chain on each kettlebell
TIPS 4 SWOLENESS
✓ Keep Your Core Engaged: The added weight from the chains shifts as you move, so keeping your core tight will help you maintain balance and prevent injury.
✓ Controlled Movements: Don’t rush through the reps. Slow and controlled movements will maximize muscle engagement and growth.
✓ Mind Your Form: With chains, it’s easy to let form slip as the weight changes. Focus on maintaining proper alignment throughout each rep.
BROUGHT TO YOU BY:
✓ Fall asleep faster
✓ Stay asleep longer
✓ No grogginess – wake up ready to go!
"My husband, who struggles with sleep big time, has noticed a huge difference when taking these and showing deeper sleep and more REM on his Garmin. And loves that they’re more natural than his sleeping aids!" - Amy P.
