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

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:
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-mi...
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⭐️TRY MORE of My POPULAR Pyramid Workouts on YouTube:
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► 45-Minute Full Body HIIT Pyramid Workout --    • 45-Minute FULL BODY Dumbbell Strength...  
► 50-Minute Full Body Pyramid Workout --    • 50-Minute Full Body PYRAMID Workout |...  
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#upperbodyworkout #lowerbodyworkout #strengthtraining