July 24

30-Minute Legs, Back and Biceps Workout At Home

By fitness

July 24, 2022




Build your legs, again and biceps with this difficult 30-minute HIIT exercise at residence. This 30-Minute Legs, Back and Biceps Workout is completed in our fan-favorite pyramid format, however we’ve added modifications to this HIIT exercise to make it accessible to all health ranges!

LEGS, BACK AND BICEPS WORKOUT AT HOME.

This 30-minute exercise combines these three muscle teams in a single environment friendly HIIT exercise!

If you’ve achieved any of my free exercise plans, you realize I like coaching splits (specializing in decrease physique at some point and higher physique the following). BUT I like coaching legs and again collectively as a result of they're two of the most important muscle teams within the physique — which implies you maximize muscle constructing and calorie burn.

I added biceps to this exercise too, as a result of the again and biceps usually work collectively as the 2 ‘PULL muscles’ in your higher physique.

This exercise is stuffed with compound workouts and the format will increase your coronary heart price and problem your cardio endurance as effectively.

Squat with dumbbells, 30-Minute Workout At Home

Legs, Back and Biceps Workout FAQs

Is It Good To Train Legs, Back And Biceps Together?

YES! Training the again and biceps collectively is an environment friendly strategy to work the higher physique. Both the again and biceps carry out a pulling movement so these muscle teams usually work collectively. In reality, the biceps are concerned in most again workouts; so coaching them collectively by means of compound actions permits you to maximize your exercise time. Add the legs to this equation and you're coaching the most important muscle teams within the physique (legs and again) which makes this a very efficient 30-minute residence exercise.

What Does This Legs, Back And Biceps Workout Target?

Ultimately, it is a FULL BODY exercise. This exercise builds power in each the posterior chain (all of the muscle groups alongside the bottom of your physique) AND the anterior chain (all of the muscle groups on the entrance of your physique). This exercise particularly targets the hamstrings, glutes, core, quads, latissimus dorsi, rhomboids, trapezius, and rear deltoids.

Legs, Back and Biceps — three powerhouse muscle groups mixed in a single environment friendly HIIT exercise.

This power and cardio exercise is adaptable to all health ranges with choices for explosive, high-impact HIIT workouts, or low impression, power workouts. Grab your heavy dumbbells to coach these huge muscle teams (do not forget that muscle progress occurs with lifting heavy weights).

This 30-minute legs, again and biceps exercise is an efficient 30-minute residence exercise so as to add to your exercise routine as soon as every week.

Workout Equipment:

Set of medium-to-heavy dumbbells. I recommend between 8-20 lbs. I’m utilizing 12 and 15 lb dumbbells.

Workout Instructions:

Follow together with the guided Legs, Back and Biceps Workout on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 6 Exercises for the Back and Biceps and Legs
  • Timed Intervals (30 seconds work, 30 seconds relaxation)
  • Pyramid Format (we’ll add on strikes as we work “up” the pyramid, after which drop off strikes as we work our manner again “down” the pyramid)

A Pyramid Format Looks Like This: 

  • Set 1: Perform transfer 1 for 30 seconds (as many reps as you possibly can), adopted by 30 seconds of relaxation.
  • Set 2: Perform transfer 1 for 30 seconds after which transfer 2 for 30 seconds, adopted by 30 seconds of relaxation.
  • Set 3: Perform transfer 1 for 30 seconds, after which transfer 2 for 30 seconds, after which  transfer 3 for 30 seconds, adopted by 30 seconds of relaxation.

Continue this stack-on, pyramid format till you full strikes 1 by means of 6. Then you may have the choice to return down the pyramid in reverse order, dropping off transfer 1, then transfer 2, then transfer 3 and so forth.

How to Intensify a Classic Back and Biceps Workout (Add LEGS!)

Workout Outline

  1. Single Arm Back Row and Clean Squat
  2. Flip Grip Dumbbell Curl
  3. Reverse Lunge and Squat Jump
  4. 2 Reverse Grip Rows and a couple of Bicep Curls
  5. Lateral Squat Hops
  6. Plank and Row

6 Legs, Back and Bicep Exercises At Home

Single Arm Back Row And Clean Squat

Targets: The single arm dumbbell row works the lats (largest muscle in your again) and bicep muscle groups within the higher physique. The clear squat is a strong decrease physique train that targets the hamstring, hips, glutes, quads and core.

A posh legs, again and biceps train that can increase your coronary heart price too.

Single Arm Back Row and Squat with dumbbells

How To Do A Single Arm Back Row And Clean Squat

  1. Stand together with your toes barely wider than shoulder-width aside, knees barely bent. Hold one dumbbell in every hand, palms dealing with in in direction of one another.
  2. Hinge ahead on the hips till your physique is in a straight line, neck consistent with your backbone, flat again, and stomach button pulled again in direction of your backbone.
  3. Perform a single arm row on the precise, then a single arm row on the left. Pull the weights again in direction of your hips (consider pulling out of your elbow versus your wrist). Stop as soon as your elbows are consistent with your rib cage, making a straight line from shoulder to elbow. Hold on the high for a second squeezing your shoulder blades collectively.
  4. Then drive your hips ahead, standing tall and propelling the dumbbells up in direction of your shoulders (that is the ‘clean’ portion of the clear squat). Note, your heels may pop off the mat as you utilize your momentum to “clean” the dumbbells as much as shoulder degree. Thinking about “getting under” the dumbbells.
  5. With each dumbbells entrance racked in your shoulders, decrease your hips down parallel to your knees to finish the squat.
  6. Stand tall to return to the beginning place and repeat this motion.

Modification: Omit the clear and carry out a normal squat, holding the dumbbells at your sides.

Flip Grip Dumbbell Curl

Targets: Both the brief head and lengthy head of the biceps (higher arms), the brachialis (mid-arm) and brachioradialis (forearm).

flip grip bicep curl with dumbbells

How To Do A Flip Grip Bicep Curl

  1. Start with toes underneath hips, core engaged. Hold a dumbbell in every hand at your sides, palms dealing with outward (underhand grip or supine curl).
  2. Keeping your elbows locked by your sides, squeeze your bicep muscle to curve the weights as much as shoulder-height.
  3. At the highest of the motion, rotate your palms so palms face in in direction of one another (dumbbell hammer curl). With management, slowly decrease the dumbbells all the way down to your sides.
  4. At the underside of your motion, flip your grip so palms face out once more. Return to the beginning place and repeat this motion.

Reverse Lunge And Squat Jump

Targets: The legs — glutes, quads, hamstrings, calves and core.

This decrease physique HIIT train may also increase your coronary heart price.

reverse lunge and squat

How To Do A Reverse Lunge And Squat Jump

  1. Stand with toes hip-distance aside. Hold a single dumbbell at your chest, or maintain one dumbbell in every hand at your sides.
  2. Step your proper leg again right into a reverse lunge, dropping your proper knee down in direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
  3. Then squeeze your left leg glute, driving your proper leg ahead as you arise.
  4. With each toes hip-distance aside, decrease down right into a squat, pushing your hips again and down till your hips align together with your knees (making a 90-degree angle together with your hips and knees).
  5. Then explosively stand tall, leaping off the bottom as you drive your hips ahead. Land softly with bent knees.

Modification: Perform a normal squat holding the dumbbells at your sides.

2 Reverse Grip Rows And 2 Bicep Curls

Targets: The reverse grip again row targets the decrease again and higher again muscle groups, particularly the lats and rhomboids. The bicep muscle groups (biceps brachii) are additionally focused within the bicep curls.

reverse grip rows and bicep curls, back and biceps workout

How To Do Reverse Grip Dumbbell Rows And Bicep Curls

  1. Start with toes underneath hips, core engaged. Hold a dumbbell in every hand at your sides, palms dealing with outward (underhand grip or supine curl).
  2. Keeping your elbows locked by your sides, curl the weights up in direction of your shoulders. Perform two supine bicep curls.
  3. Then bend ahead, hinging on the hips till your physique is in a straight line, neck consistent with your backbone, flat again, and stomach button pulled again in direction of your backbone.
  4. With the dumbbells dealing with out, away out of your physique (reverse grip), pull the weights again in direction of your hips as you squeeze your shoulder blades collectively. Stop as soon as your elbows are consistent with your rib cage, making a straight line from shoulder to elbow.
  5. Control the dumbbells again all the way down to the beginning place. Performing two reverse grip again rows.

Lateral Squat Hops

Targets: Legs — glutes, quads, internal thighs, outer thighs, calves and core.

This train will enhance your coronary heart price and have your legs (particularly your quads) on fireplace.

lateral squat hops or side to side squats

How To Do Lateral Squat Hops

  1. Stand with toes hip-distance aside, or a little bit wider. Hold one dumbbell horizontally at your chest, or entrance rack two dumbbells at your shoulders.
  2. Engage your core and decrease your hips all the way down to the underside of a squat. Maintain this loaded squat stance as you push off your proper leg to leap laterally to the left.
  3. Land softly within the loaded squat place and laterally leap again to the precise (push off your left leg to leap laterally to the precise).

Modification: Make this low impression be performing side-to-side squats, stepping to the precise and left somewhat than leaping to the precise and left.

Plank And Row

Targets: The whole physique. This is a real full physique train that emphasizes the core, again and shoulders.

plank and row, back and biceps workout at home

How To Do A Plank And Row (Or Renegade Row)

  1. Start in a excessive plank place with one hand on every dumbbell, palms dealing with one another.
  2. From this plank place, pull one dumbbell again in direction of your hip, elbow up in direction of the ceiling; give attention to protecting each hips sq. to the bottom as you carry out the dumbbell row.
  3. Lower the dumbbell again to the bottom gradual and managed. Perform two rows on the precise arm, then repeat two rows on the left arm.

Modification: Drop to your knees for a modified plank when you carry out the rows. Or carry out the rows whereas standing in a bent over place.

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