The BEST Leg and Shoulder Workout to build strength at home
This efficient, EMOM workout (every minute on the minute) supersets a leg exercise with a shoulder exercise, followed by a compound leg and shoulder exercise. Count your reps and work at your pace!
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THE WORKOUT: 35-Minute Leg and Shoulder Workout (EMOM Workout)
► EQUIPMENT: Medium to heavy set of dumbbells. We're using 10, 15 and 20 lb dumbbells.
My Dumbbells are from Torque Fitness (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
4 Circuits
3 Exercises Per Circuit (a leg exercise, a shoulder exercise and a compound leg and shoulder exercise)
EMOM Format ('every minute on the minute' -- perform the allotted number of reps within 60 seconds. After you complete all reps, you’ll rest for the remainder of the minute before moving onto the next exercise.)
Repeat 3 Exercises x2 Sets for the Full EMOM Circuit (each circuit will be a 6-minute EMOM)
NOTE: Allow yourself 15 seconds of rest between each exercise -- so even if you haven't completed all 15 reps at the 45 second mark, stop and take your 15 second rest before beginning the next exercise!
►Workout Outline:
1⃣ CIRCUIT ONE
1) Alternating Squat Thruster (16 reps)
2) Push Press (25 reps)
3) Squat + Overhead Press and Dumbbell Pass (12 reps)
2⃣ CIRCUIT TWO
1) Dumbbell Overhead Alternating Reverse Lunge, R/L (16 reps)
2) 45-Degree Dumbbell Press (25 reps)
3) Lunge Jump + 45-Degree Dumbbell Press (12 reps)
3⃣ CIRCUIT THREE
1) Staggered Deadlift + Snatch, R/L (8 reps)
2) Uneven Push Up + Shoulder Tap, R/L (12 reps)
3) Push Up + Burpee Deadlift (8 reps)
4⃣ CIRCUIT FOUR
1) Lateral Lunge, R/L (12 reps)
2) Alternating Front Raise to Lateral Raise (16 reps)
3) Halo + Alternating Lateral Lunge (14 reps)
►TIME STAMPS:
00:00 Workout Introduction
01:43 Warm Up
07:12 Circuit 1
14:50 Circuit 2
21:49 Circuit 3
29:20 Circuit 4
36:20 Cool Down
Find a breakdown of each of the exercises in this workout here:
https://www.nourishmovelove.com/leg-and-shoulder-workout/
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
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LINDSEY'S WEARING (affiliate links):
► lululemon Align High Rise Leggings (25") -- https://creatoriq.cc/3KiFh7p
► lululemon Cool Racerback Tank Top -- https://creatoriq.cc/3Sli3zo
RACHEL'S WEARING (affiliate links):
► lululemon Wunder Train Leggings -- https://creatoriq.cc/3BUu3CE
► Vuori Plyo Tank -- https://bit.ly/31q7PWl
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TRY MORE of My MOST POPULAR FULL BODY Workouts on YouTube:
► 15-Minute Full Body STRENGTH Workout with Dumbbells -- https://youtu.be/lvU8Mhsi7rw
► 20-Minute Full Body HIIT With Weights -- https://youtu.be/EXTikzP5xkg
► 20-Minute No Repeat Strength Workout -- https://youtu.be/rTC3-TltvbE
► 30-Minute Dumbbell AMRAP Workout -- https://youtu.be/Gwh4hs9Vw_c
► 35-Minute Full Body Dumbbell Workout (Compound Exercises) -- https://youtu.be/d-t_TS6An0g
► 35-Minute Full Body STRENGTH Workout with Dumbbells -- https://youtu.be/dor93Sh9mF8
► 35-Minute Full Body Dumbbell Workout (Strength) -- https://youtu.be/6iMgpQzX3AM
► 40-Minute EMOM Workout (Full Body Dumbbell) -- https://youtu.be/NOSYLa77C_8
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#legday #shoulderworkout #emomworkout