35-Minute Legs + Back Workout with Dumbbells | SplitStrong 35 DAY 1
SPLITSTRONG 35 DAY ONE: 35 Minute Legs + Back Strength Workout! đĒ đĨ âī¸ SplitStrong 35 is a FREE 2-Week, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/splitstrong-35/ đđŧ OR find all of the SplitStrong 35 Workouts in this Youtube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS đ¨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe đ Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join â¨THE WORKOUT: 35-Minute Legs and Back Workout (SplitStrong 35 Day 1)⨠âē EQUIPMENT: Medium-to-heavy set of dumbbells. I m using 15-20 lb dumbbells. My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5âââ *Discount Code: NourishMoveLove âē INSTRUCTIONS: Follow along with the video above. This legs and back workout combines the 2 biggest muscle groups in the body for an efficient 35-minute workout. It looks like this: âī¸ 4 Circuits (2-3 exercises per circuit) âī¸ Timed Intervals (40 seconds of work per exercise, 20 seconds rest) âī¸ Repeat Each Circuit x2 Sets âī¸ Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching âēWorkout Outline: 1ī¸âŖCIRCUIT ONE (repeat x2) 1) Dumbbell Squat 2) Squat Clean 3) Reverse Grip Row 2ī¸âŖCIRCUIT TWO (repeat x2, on right for first set and left second set) 1) Staggered Deadlift 2) Staggered Deadlift + Uneven Squat Clean 3) Single Arm Row 3ī¸âŖCIRCUIT THREE (repeat x2, on right for first set and left second set) 1) Split Lunge 2) Back Fly (one arm per set or alternate arms) 4ī¸âŖCIRCUIT FOUR (repeat x2) 1) Lateral Squats 2) Prone Back Flys (Substitution Exercise: Bird Dog) âēFind the breakdown of each of these exercises + benefits of training Legs and Back in this post: https://www.nourishmovelove.com/splitstrong-35-legs-back-workout _________________________________________________________ âē TIME STAMPS: 00:00 Workout Introduction 01:01 Warm Up 07:05 Circuit 1 13:25 Circuit 2 20:44 Circuit 3 25:32 Circuit 4 31:37 Cool Down + Stretch **Each video is 35 minutes because I have a dedicated 5 minute mobility routine added to the end of each workout video to improve your form, increase range of motion and keep you injury-free. _________________________________________________________ âēđ¤°Is this workout Pregnancy/Postpartum Friendly? With modifications. Slow down movements as needed. And sub Bird Dog OR Bent Over Bodyweight Back Flys for the final exercise in circuit 4. _________________________________________________________ đ¨ SUBSCRIBE to my channel to get notified when NEW WORKOUTS go live! https://bit.ly/NMLYoutubeSubscribe âī¸ This challenge starts on Monday, 6/14/21, with a new video dropping every single day of the challenge! All the videos will stay on Youtube after the challenge, so you can come back + repeat at any time! đđŧ Find all of the SplitStrong 35 Workouts in this Youtube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS đ Download the Workout Calendar PDF and get ALL the details on how to follow this FREE Workout Program here: https://www.nourishmovelove.com/splitstrong-35/ âī¸ FREE WORKOUT PROGRAM: SplitStrong 35âī¸ This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in! WEEK 1: âĒī¸Day 1: Legs + Back - đYou are here! âĒī¸DAY 2: Upper Body PUSH (Shoulders, Triceps, Chest + Cardio) - https://youtu.be/7bVaKI0DTgs âĒī¸DAY 3: Legs + Glutes - https://youtu.be/3mxycyr-Djs âĒī¸DAY 4: 15 Minute Power Yoga + Abs - https://youtu.be/N9keRXUIsmc âĒī¸DAY 5: Dumbbell Abs + Cardio (Core Conditioning #1) - https://youtu.be/MDCf72XJtzo WEEK 2: âĒī¸DAY 6: Legs + Chest - https://youtu.be/UHmlhF12kMU âĒī¸DAY 7: Upper Body PULL (Back, Biceps + Cardio) - https://youtu.be/AA4M_xu0BIk âĒī¸DAY 8: Unilateral LEGS - https://youtu.be/mM5tnP3Uh2I âĒī¸DAY 9: 10 Minute Mobility Flow - https://youtu.be/nlH6pyo1nSI âĒī¸DAY 10: Cardio + Abs with Weights (Core Conditioning #2) - https://youtu.be/DhuM4wYlDfY _________________________________________________________ đ¨ SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe âēSUBSCRIBE TO MY EMAIL NEWSLETTER: Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)! https://www.nourishmovelove.com/subscribe âē Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ âēFOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
