Weightlifting is a great training method to implement into your workout routine if you want to burn fat and build muscle. A few of the benefits of weightlifting for both men and women are an increase in bone mass and lean muscle mass, improvements in body composition (because of a decrease in fat mass), cardiovascular fitness, strength, and an increased sense of well-being.
"Don't forget to activate your gluteals before something like this," Australian trainer Shona Vertue wrote in her caption. It's imperative you activate your glutes during your warmup to get them firing and ensure they're being utilized when doing exercises like squats and lunges. Add a few sets of glute bridges, fire hydrants, and side steps with a resistance band into your warmup. Once your muscles are warm, it's time to work your lower body. All you need is a pair of kettlebells or dumbbells, or you can do the workout without the weight!
- Superset 1, exercise 1: deadlifts
- Superset 1, exercise 2: squat jumps
- Superset 2, exercise 1: cossack squats
- Superset 2, exercise 2: lateral skater jumps
Begin with superset one and complete 12 to 15 reps of deadlifts, then complete 12 to 15 reps of squat jumps. Repeat for a total of three rounds. Then progress to superset two and complete 12 to 15 reps of cossack squats, followed by 12 to 15 reps of lateral skater jumps. Repeat for a total of three rounds.
Watch the full video above to see how each move is performed.