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

You've been asking for more Strength + HIIT PYRAMID workouts, and I love that you guys are always up for a challenge!

BACK + BICEPS + LEGS 🔥 .

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, specifically the back + glutes, which are two of the largest muscle groups in the 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 30-35 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 it high-impact options with me! Your workout, your choice!

If you want...
✔️ An effective 30 minute home workout with dumbbells
✔️ Increased muscle tone + definition in your back and biceps and legs
✔️ The benefits of strength training + HIIT cardio in one workout

THEN THIS BACK AND BICEPS AND LEGS PYRAMID WORKOUT IS FOR YOU! It's one of the the best home workout for busy women who want to get fit.

► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK

✨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.

► INSTRUCTIONS: Follow along with the video above.
00:00 Workout Introduction
1:20 Warm Up
06:22 Workout
20:48 Top of Pyramid Rest Break
32:54 Cool Down + Stretch

Alternatively, work off the dumbbell biceps, legs and back exercises below at your own pace. This is a pyramid workout, which means 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.

So it will look like this: 

Set 1: Perform move 1 for 30 seconds, followed by 30 seconds of rest.
Set 2: Perform move 1 for 30 seconds + move 2 for 30 seconds, followed by 30 seconds of rest.
Set 3: Perform move 1 for 30 seconds + move 2 for 30 seconds + 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.

6 Exercises for the Back and Biceps and Legs
1️⃣ Row, Row + Clean Squat (or Squat)
2️⃣ Flip Grip Bicep Curl
3️⃣ Reverse Lunge + Squat Jump (or Squat)
4️⃣ 2 Reverse Grip Rows + 2 Bicep Curls
5️⃣ Lateral Squat Hops (or Side-To-Side Squats)
6️⃣ Plank + Row

See video for complete workout and proper exercise form.

https://www.nourishmovelove.com/30-minute-legs-back-biceps-workout/
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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
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Видео 30-Minute Back and Biceps and Legs Workout (Strength + Cardio Pyramid) канала nourishmovelove