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Weightlifting is a great training method to implement into your workout routine if you want to burn fat and build muscle [2]. A few of the benefits of weightlifting for both men and women [3] are an increase in bone mass and lean muscle mass [4], 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 [5] wrote in her caption. It's imperative you activate your glutes during your warmup [6] to get them firing and ensure they're being utilized when doing exercises like squats and lunges. Add a few sets of glute bridges [7], fire hydrants [8], and side steps [9] with a resistance band [10] 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!
The workout:
- Superset 1, exercise 1: deadlifts [12]
- Superset 1, exercise 2: squat jumps [13]
- Superset 2, exercise 1: cossack squats [14]
- Superset 2, exercise 2: lateral skater jumps [15]
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.