30-Minute Back and Biceps and Legs Workout (Strength + Cardio Pyramid)
โ๏ธLegs, Back + Biceps in our POPULAR PYRAMID Format! ๐ฅ You get the strength gains + calorie-burn of training the big muscle groups that make up your posterior chain (aka the back of your body). AND we balance it out with exercises to target the anterior chain (aka the front of the body, hello biceps and quads). The powerful combination of STRENGTH and CARDIO make this an effective 30-minute dumbbell workout at home (that burns calories hours after your workout). โญ๏ธ Bonus: Rachel joined me in the studio to demonstrate low impact options for each exercise. Follow along with Rachel for low impact modifications, or take high-impact options with me! Your workout, your choice! โจTHE WORKOUT: 30-Minute Back and Biceps and Legs Workoutโจ โบ EQUIPMENT: Medium-to-heavy set of dumbbells. I suggest 8-20 lb dumbbells. Iโm using 12 and 15 lb dumbbells for this workout. โบMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5โโโ โญ๏ธ Discount Code: NourishMoveLove โบ INSTRUCTIONS: It looks like this: โ๏ธ 6 Exercises for the Back and Biceps and Legs โ๏ธ Timed Intervals (30 seconds work, 30 seconds rest) โ๏ธ Pyramid Format (weโll add on moves as we work โupโ the pyramid, and then drop off moves as we work our way back โdownโ the pyramid) โญ๏ธA Pyramid Format Looks Like This: โ๏ธ Set 1: Perform move 1 for 30 seconds, followed by 30 seconds of rest. โ๏ธ Set 2: Perform move 1 for 30 seconds and then move 2 for 30 seconds, followed by 30 seconds of rest. โ๏ธ 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. โบWorkout Outline: 1๏ธโฃ Single Arm Back Row + Clean Squat 2๏ธโฃ Flip Grip Bicep Curl 3๏ธโฃ Reverse Lunge + Squat Jump 4๏ธโฃ 2 Reverse Grip Rows + 2 Bicep Curls 5๏ธโฃ Lateral Squat Hops 6๏ธโฃ Plank + Row โบTIME 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 โบ Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKโ โค๏ธ 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/ _________________________________________________________ โญ๏ธTRY MORE of My POPULAR Pyramid Workouts on YouTube: โบ 50-Minute Full Body Pyramid Workout -- https://youtu.be/o1mLDVVExqg โบ 45-Minute Full Body HIIT Pyramid Workout -- https://youtu.be/ik9ZVfpX7Lw โบ 30-Minute Full Body Strength + Cardio Pyramid Workout -- https://youtu.be/fe4LPeIkuIg โบ 35-Minute Full Body HIIT Pyramid Workout -- https://youtu.be/eF-8BgwpH3o โบ 20-Minute Full Body Pyramid with Weights -- https://youtu.be/fkGbAH_Ysmk _________________________________________________________ โญ๏ธFAQ s + TRAINER TIPS: โบHow often should I do this workout? It all depends on your current fitness routine and goals. I suggest 2-3 strength training workouts per week and 1-2 HIIT workouts per week. Try adding this workout to your workout routine once a week (as a strength and cardio workout). A well-rounded fitness plan will include a variety of workouts. Download one of my FREE Home Workout Plans (all with full Youtube videos!): https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ โบ๐คฐIs this workout Pregnancy-Friendly? Follow Rachel (the modifier in the video) for low impact options. _________________________________________________________ ๐จSUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe โบSUBSCRIBE 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 โบ Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ โบFOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
