Zercher and Goblet Squat In-Set Supersets

You're going to be alternating reps of Dumbbell Zercher Squats from the floor and Reverse Goblet Lunges.

You'll be switching positions during the set and alternating legs.

You CAN do this one with lighter weights and for more reps, but I think the greatest benefits will come from progressing to the heavier loads that only allow you to get a limited amount of reps (it could be a bias of mine, of course).

To do this one, all you need is a single dumbbell. I'm using a 125 lb dumbbell in the demo. This is NOT a beginner exercise. You'll need to have a base level of strength in pretty much your entire body to do this one properly and safely.

First, set the dumbbell on end on the ground. Squat down fully and clamp under the plates with your forearms, into a Zercher position.

Stand up.

Now come down into a Reverse Lunge, turning slightly so that the weight then rests on your left thigh.

Now with it resting, switch to a Goblet grip.

Now stand up again.

Come back down into the Reverse Lunge on the same leg.

Get back to the Zercher position.

Stand up again.

Come all the way back down until the dumbbell rests on the floor.

Now repeat the same sequence to the other side.

I realize this is a lot of pictures...it's actually easier to grasp by watching the video above.

Basically, you'll do a Zercher, then switch to a Reverse Goblet Lunge, then a Zercher, then a Reverse Goblet Lunge to the other side, and repeat.

It's a fairly slow process but each step gets progressively harder and harder on the core and upper back. Those are what will hit the wall, likely not your legs.

While this is a total-body fat-loss exercise, you can work it in either with your back training or your leg training.

And yes, you will hate me for this one.

The nice thing is, when you're done, you'll have the dumbbell set on end to rest your carcass on, so you don't have to fall directly to the floor.

If you're a glutton for punishment, you could also work in Side Step Goblet Squats instead of regular goblet squats here.

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And if you like this workout, you'll LOVE these ones...

• The Single Dumbbell Attack
• Total-Body Countdown Murder
• The Inside Out Core Crusher
• Lactate Tolerance Training for Chest
• Dueling Banjo Hell
• The Good Morning Burger

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