30-Minute Back and Biceps and Legs Workout (Strength + Cardio Pyramid)

✔️Legs, Back + Biceps in our POPULAR PYRAMID Format! 🔥 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). ⭐️ 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! ✨THE WORKOUT: 30-Minute Back and Biceps and Legs Workout✨ ► EQUIPMENT: Medium-to-heavy set of dumbbells. I suggest 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: 1️⃣ Single Arm Back Row + Clean Squat 2️⃣ Flip Grip Bicep Curl 3️⃣ Reverse Lunge + Squat Jump 4️⃣ 2 Reverse Grip Rows + 2 Bicep Curls 5️⃣ Lateral Squat Hops 6️⃣ 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/ _________________________________________________________ ⭐️TRY MORE of My POPULAR Pyramid Workouts on YouTube: ► 50-Minute Full Body Pyramid Workout -- https://youtu.be/o1mLDVVExqg ► 45-Minute Full Body HIIT Pyramid Workout -- https://youtu.be/ik9ZVfpX7Lw ► 30-Minute Full Body Strength + Cardio Pyramid Workout -- https://youtu.be/fe4LPeIkuIg ► 35-Minute Full Body HIIT Pyramid Workout -- https://youtu.be/eF-8BgwpH3o ► 20-Minute Full Body Pyramid with Weights -- https://youtu.be/fkGbAH_Ysmk _________________________________________________________ ⭐️FAQ s + TRAINER TIPS: ►How 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/ ►🤰Is this workout Pregnancy-Friendly? Follow Rachel (the modifier in the video) for low impact options. _________________________________________________________ 🚨SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe ►SUBSCRIBE 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 ► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ ►FOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com