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

Build your legs, back and biceps with this challenging 30-minute HIIT workout at home. This 30-Minute Legs, Back and Biceps Workout in done in our fan-favorite, pyramid format; but we’ve added modifications to this HIIT workout to make it accessible to all fitness levels!

Jump to Legs, Back and Bicep Workout Outline

LEGS, BACK AND BICEPS WORKOUT AT HOME.

This 30-minute workout combines these three muscle groups in one efficient HIIT workout!

I love training legs and back together because they are two of the largest muscle groups in the body — which means you maximize muscle building and calorie burn. Enter this 30-Minute Legs and Back Workout (one of my favorites on NML).

But I added biceps to this workout too, because the back and biceps often work together as the two ‘PULL muscles’ in your upper body.

Put it all together and you have a powerful 30-minute workout at home using dumbbells that will build strength in the legs, back and biceps.

AND if you’ve tried one of our pyramid workouts before, you know this will raise your heart rate and challenge your cardio endurance as well.

Squat with dumbbells, 30-Minute Workout At Home

What does this Legs, Back and Biceps workout target?

Ultimately, this is a FULL BODY workout, that specifically targets the LEGS, BACK and BICEPS.

Building strength in both the posterior chain (all the muscles along the backside of your body) AND the anterior chain (all the muscles on the front of your body).

This Legs, Back and Biceps Workout specifically works the:

  • Hamstrings – muscles along the back of your legs.
  • Glutes – butt.
  • Core – all the muscles that wrap around and support your torso from your pelvis to your neck.
  • Quads – the front of your leg muscle, from your knee up to your hip.
  • Latissimus Dorsi – the large, triangular muscles that span the width of your back.
  • Rhomboids – upper back muscle that connects your shoulder blades to your rib cage.
  • Trapezius – muscles that extend from the back of your head and neck to your shoulder.
  • Rear Deltoids – back of your shoulders.

Back Row, Back and Biceps Workout

Is it good to train back and biceps together?

YES! Training back and biceps together is an efficient way to work the upper body.

Both the back and biceps muscle groups perform a pulling motion so these muscle groups often work together. In fact, the biceps are involved in most back exercises; so training them together allows you to maximize your workout time.

Add the legs to this equation and you are training the largest muscle groups in the body (legs and back) which makes this a really effect 30-minute home workout.

That said, this workout requires a lot of energy so I would only suggest doing this legs, lack and biceps workout once a week.

How can I modify this workout to make it low impact and pregnancy-friendly?

Follow along with the modifier in the 30-minute legs, back and biceps workout above (Rachel, on the left in the video).

This workout is pregnancy and postpartum-friendly, with low impact modifications.

30-Minute Legs Back and Biceps Workout At Home

30-Minute Legs, Back and Bicep Workout

Legs, Back and Biceps — three powerhouse muscles combined in one efficient, HIIT workout.

This strength and cardio workout is adaptable to all fitness levels with options for explosive, high-impact HIIT exercises, or low impact, strength exercises.

Whatever option you choose, this 30-minute legs, back and biceps workout is an effective 30-minute home workout to add to your training routine once a week.

Equipment:

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

Instructions:

Click here to follow along with the Legs, Back and Biceps video at the top of this post.

I’ll coach you through each exercise, keeping track of timed intervals and providing form and modification cues.

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 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.

6 Legs, Back and Bicep Exercises At Home

  1. Single Arm Back Row + Clean Squat (or squat)
  2. Flip Grip Dumbbell Curl
  3. Reverse Lunge + Squat Jump (or squat)
  4. 2 Reverse Grip Rows + 2 Bicep Curls
  5. Lateral Squat Hops (or side-to-side squats)
  6. Plank and Row (2 rows on the right hand, then 2 rows on the left hand)

1. Single Arm Back Row + Clean Squat (or Squat)

Targets: The single dumbbell row works the lats (largest muscle in your back) and bicep muscles in the upper body. And the clean squat is a powerful lower body exercise that targets the hamstring, hips, glutes, quads and core.

A complex legs, back and biceps exercise that will raise your heart rate too.

Single Arm Back Row and Squat with dumbbells

How to do a Single Arm Back Row + Clean Squat:

  1. Stand with your feet slightly wider than shoulder width apart, knees slightly bent. Hold one dumbbell in each hand, palms facing in towards each other.
  2. Hinge forward at the hips till your body is in a straight line, neck in line with your spine, flat back, and belly button pulled back towards your spine.
  3. Perform a single arm row on the right, then single arm row on the left. Pull the weights back towards your hips (think of pulling from your elbow versus your wrist). Stop once your elbows are in line with your rib cage, making a straight line from shoulder to elbow. Hold at the top for a moment squeezing your shoulder blades together.
  4. Then drive your hips forward, standing tall and propelling the dumbbells up towards your shoulders (this is the ‘clean’ portion of the clean squat). Note, your heels might pop off the mat as you use your momentum to “clean” the dumbbells up to shoulder level. Thinking about “getting under” the dumbbells.
  5. With both dumbbells front racked on your shoulders, lower your hips down parallel to your knees to complete the squat.
  6. Stand tall to return to the starting position and repeat this movement.

To Modify: Perform a standard squat holding the dumbbells at your sides versus performing a clean squat.

2. Flip Grip Dumbbell Curl

Targets: The bicep muscles (upper 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 feet under hips, core engaged, hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
  2. Keeping your elbows locked by your sides, squeeze your bicep muscle to curl the weights up to shoulder-height.
  3. At the top of the movement, rotate your hands so palms face in towards each other (hammer curl). With control, slowly lower the dumbbells down to your sides.
  4. At the bottom of your movement, flip your grip so palms face out again. Return to the starting position and repeat this movement.

3. Reverse Lunge + Squat Jump (or Squat)

Targets: The legs — glutes, quads, hamstrings, calves and core. This lower body HIIT exercise will also raise your heart rate.

reverse lunge and squat

How to do a Reverse Lunge + Squat Jump:

  1. Stand with feet hip-distance apart. Hold a single dumbbell at your chest, or hold one dumbbell in each hand at your sides.
  2. Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90 degree angle, front thigh parallel to the floor.
  3. Then squeeze your left leg glute, driving your right leg forward as you stand up.
  4. With both feet hip-distance apart, lower down into a squat, pushing your hips back and down till your hips align with your knees (making a 90 degree angle with your hips and knees).
  5. Then explosively stand tall, jumping off the ground as you drive your hips forward. Land softly with bent knees.
  6. Repeat this movement, alternating lunge legs each rep.

To Modify: Perform a standard squat holding the dumbbells at your sides versus performing a squat jump.

4. 2 Reverse Grip Rows + 2 Bicep Curls

Targets: The reverse grip back row targets the lower back and upper back muscles, specifically the lats and rhomboids. While also hitting the bicep muscles that are targeted in the bicep curls.

reverse grip rows and bicep curls, back and biceps workout

How to do Reverse Grip Rows + Bicep Curls:

  1. Start with feet under hips, core engaged, hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
  2. Keeping your elbows locked by your sides, curl the weights up towards your shoulders. Perform two supine bicep curls.
  3. Then hinge forward at the hips till your body is in a straight line, neck in line with your spine, flat back, and belly button pulled back towards your spine.
  4. With the dumbbells facing out, away from your body (reverse grip), pull the weights back towards your hips as you squeeze your shoulder blades together. Stop once your elbows are in line with your rib cage, making a straight line from shoulder to elbow.
  5. Control the dumbbells back down to the starting position. Performing two reverse grip back rows.
  6. Repeat the two curls and 2 rows.

5. Lateral Squat Hops (or Side-to-Side Squats)

Targets: Legs – glutes, quads, inner thighs, outer thighs, calves and core.

This exercise will increase your heart rate and have your legs (quads) on fire.

lateral squat hops or side to side squats

How to do Lateral Squat Hops:

  1. Stand with feet hip-distance apart, or a little wider. Hold one dumbbell horizontally at your chest, or front rack two dumbbells at your shoulders.
  2. Engage your core and lower your hips down to the bottom of a squat. Maintain this loaded squat stance as you push off your right leg to jump laterally to the left.
  3. Land softly in the loaded squat position and laterally jump back to the right (push off your left leg to jump laterally to the right).
  4. Repeat this lateral squat movement.

To Modify: Perform side-to-side squats, stepping to the right and left rather than jumping to the right and left.

6. Plank and Row (2 Rows Per Arm) 

Targets: The entire body. This is a true full body exercise that emphasizes the core, back 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 high plank position with one hand on each dumbbell, palms facing each other.
  2. From this plank position, pull one dumbbell back towards your hip, elbow up towards the ceiling; focus on keeping both hips square to the ground as you perform this row.
  3. Lower the dumbbell back to the ground slow and controlled. Perform two rows on the right arm, then repeat two rows on the left arm.

To Modify: Drop to your knees performing a modified plank while you perform the rows. Or perform the rows while standing in a bend over position.

More Legs, Back and Biceps Workouts:

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6 comments
  1. 24 weeks pregnant with my second, and LOVED this workout! Thank you for this gold. Also- I’ve got to know where your top is from!