30-Minute Legs + Back + Biceps Workout {At-Home Strength + Cardio Workout}

Strength train at-home with this effective 30-minute workout targeting the legs, back, and biceps; combining large compound, strength movements with powerful plyometrics!

30-Minute Legs + Back + Biceps Workout

You’ve heard me talk about my love of strength training for a long time — in fact, one of my most popular workouts on Pinterest is this lift heavy lower body strength training workout from 2015 {one of my very first blog posts}.

Recently I’ve been sharing on my Instagram stories how to replicate my strength-based, gym workouts at-home and you guys have been loving it.

So that’s exactly what this is — a strength and power {hello weighted plyometrics} gym workout turned at-home, 30-minute legs, back, and biceps workout. And it’s ‘stack-on’ style which is one of my favorite workout formats. 

This is an effective, 30-minute workout as it combines large, compound strength movements that target the largest muscle groups in your body, legs + back, with powerful plyometrics to get your heart rate up too! This workout defiantly requires a protein-packed refuel — enter my favorite Daily Harvest Smoothies + Breakfast Bowls with a Vital Proteins Collagen protein boost!

I’m using 10 pound dumbbells in this video because that’s what I had at the studio, but I encourage you to go heavier at-home, especially on the strength exercises {the last 2 reps should feel difficult to the point of failure}. I personally love using these Power Block weights as you can adjust your weight per exercise from 5 – 50 pounds.

The Workout: 30-Minute Legs + Back + Biceps Workout 

Stack on exercises as you progress through this workout. So you’ll perform move 1; then move 1 + 2; then move 1, 2 + 3…and so on.

You’ll repeat move 1 x 6 sets, but only do move 6 x 1 set. Perform each exercise for the number of repetitions or timed interval listed next to each exercise below {approximately a 30-minute workout}.

Use medium-to-heavy dumbbells, try and challenge yourself to go heavier on the strength exercises. You can always modify by performing the plyometric exercises without jumping and without weights.

  1. Sumo Squat + Reverse Grip Row {12 reps}
  2. DB Set Down/Pick Up Squat Jumps {30 seconds}
  3. Single Leg Deadlift + Bicep Curl {8 reps/leg}
  4. DB Front + Back Squat Hops {30 seconds}
  5. Plank Row + Lunge Curl Complex {4 plank rows + 4 lunge curls, 8 reps/side, 16 reps total}
  6. Superman Lat Pull + Total Body Crunch {1 minute}

See video above for complete workout and proper exercise form. 

Sumo Squat + Reverse Grip Row

sumo squat + reverse row collage| 30 minute legs back biceps workout | www.nourishmovelove.com

DB Set Down/Pick Up Squat Jumps

db set down pick up collage| 30 minute legs back biceps workout | www.nourishmovelove.com

Single Leg Deadlift + Bicep Curl

single leg deadlift and bicep curl collage | 30 minute legs back biceps workout | www.nourishmovelove.com

DB Front + Back Squat Hops

db front and back squat hops collage| 30 minute legs back biceps workout | www.nourishmovelove.com

Plank Row + Lunge Curl Complex

plank row lunge curl complex collage| 30 minute legs back biceps workout | www.nourishmovelove.com

Superman Lat Pull + Total Body Crunch

superman lat pull total body crunch collage| 30 minute legs back biceps workout | www.nourishmovelove.com

Daily Harvest + Vital Proteins Post Workout Superfoods On-The-Go 

Efficient workouts followed by efficient, protein-packed, post-workout refuel — Daily Harvest Smoothies + Breakfast Bowls + my favorite kind of protein, Vital Proteins Collagen! 

Daily Harvest and Vital Proteins

If you’ve been following me on social, you know I’ve been loving on Vital Proteins Collagen for awhile, but Daily Harvest Smoothies + Breakfast Bowls are a newfound love for me as they make refueling so easy + convenient. 

I love having Daily Harvest Smoothies + Breakfast Bowls in the freezer for those extra busy days and weeks when I need a little meal prep relief {and of course Brody likes them too}! My current favorite Daily Harvest products include:

I always add a scoop or on-the-go packet of Vital Proteins Collagen Peptides {or marine collagen} to my Daily Harvest Smoothies + Breakfast Bowls for an extra protein boost since I’m typically enjoying them post workout.

Give yourself a little meal prep relief and stock your freezer with Daily Harvest superfoods today —->>>> Get 3 free smoothies added to your first order when you use promo code: nourish

Daily Harvest Smoothies

This post does include affiliate links and I do make a small commission for products purchased using some of the links in this post. Thank you for supporting Nourish Move Love, making the content you see on this blog possible. 

Pin this 30-Minute Legs + Back + Biceps Workout 

30-Minute Legs + Back + Biceps Workout

30-Minute Legs + Back + Biceps Workout

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