Strengthen the legs, back and biceps in our popular PYRAMID format!
Build muscle in the legs, back and biceps in under 30 minutes using just a set of dumbbells.
The powerful combination of STRENGTH and CARDIO make this an effective 30-minute dumbbell workout at home (that burns calories hours after your workout).
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THE WORKOUT: 30-Minute Legs, Back and Biceps Workout (Strength + Cardio Pyramid)
► EQUIPMENT: Medium-to-heavy set of dumbbells. I recommend 8-20 lb dumbbells. I’m using 12 and 15 lb dumbbells for this workout.
►My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
6 Exercises for the Back and Biceps and Legs
Timed Intervals (30 seconds work, 30 seconds rest)
Pyramid Format (we’ll add on moves as we work “up” the pyramid, and then drop off moves as we work our way back “down” the pyramid)
A Pyramid Format Looks Like This:
Set 1: Perform move 1 for 30 seconds, followed by 30 seconds of rest.
Set 2: Perform move 1 for 30 seconds and then move 2 for 30 seconds, followed by 30 seconds of rest.
Set 3: Perform move 1 for 30 seconds, and then move 2 for 30 seconds, and then move 3 for 30 seconds, followed by 30 seconds of rest.
Continue this stack-on, pyramid format until you complete moves 1 through 6. Then you have the option to go back down the pyramid in reverse order, dropping off move 1, then move 2, then move 3 and so on.
►Workout Outline:
1⃣ Single Arm Back Row + Clean Squat
2⃣ Flip Grip Bicep Curl
3⃣ Reverse Lunge + Squat Jump
4⃣ 2 Reverse Grip Rows + 2 Bicep Curls
5⃣ Lateral Squat Hops
6⃣ Plank + Row
►TIME STAMPS:
00:00 Workout Introduction
1:20 Warm Up
06:22 Pyramid Workout Begins
20:48 Top of Pyramid/Rest Break
32:54 Cool Down + Stretch
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
Learn more about the BENEFITS of training your legs, back and biceps together in this blog post:
https://www.nourishmovelove.com/30-minute-legs-back-biceps-workout/
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TRY MORE of My POPULAR Pyramid Workouts on YouTube:
► 20-Minute Full Body Pyramid with Weights -- https://youtu.be/fkGbAH_Ysmk
► 25-Minute Full Body Pyramid Workout (Stronger 25, Day 10) -- https://youtu.be/ugqysYyx0mk
► 30-Minute Full Body Strength + Cardio Pyramid Workout -- https://youtu.be/fe4LPeIkuIg
► 30-Minute Full Body Strength Workout (Pyramid Format) -- https://youtu.be/yVzS9ZdHGjU
► 35-Minute Full Body HIIT Pyramid Workout -- https://youtu.be/eF-8BgwpH3o
► 45-Minute Full Body HIIT Pyramid Workout -- https://youtu.be/ik9ZVfpX7Lw
► 50-Minute Full Body Pyramid Workout -- https://youtu.be/o1mLDVVExqg
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#upperbodyworkout #lowerbodyworkout #strengthtraining