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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 is done in our fan-favorite pyramid format, but we’ve added modifications to this HIIT workout to make it accessible to all fitness levels!

LEGS, BACK AND BICEPS WORKOUT AT HOME.

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

If you’ve done any of my free workout plans, you know I love training splits (focusing on lower body one day and upper body the next). BUT 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.

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

This workout is full of compound exercises and the format will raise your heart rate and challenge your cardio endurance as well.

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 back and biceps together is an efficient way to work the upper body. Both the back and biceps 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 through compound movements 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 effective 30-minute home workout.

What Does This Legs, Back And Biceps Workout Target?

Ultimately, this is a FULL BODY workout. This workout builds 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 workout specifically targets the hamstrings, glutes, core, quads, latissimus dorsi, rhomboids, trapezius, and rear deltoids.

Back Row, Back and Biceps Workout

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. Grab your heavy dumbbells to train these big muscle groups (remember that muscle growth happens with lifting heavy weights).

This 30-minute legs, back and biceps workout is an effective 30-minute home workout to add to your workout routine once a week.

Workout Equipment:

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

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I’m using 12 and 15 lb dumbbells for this workout.
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Workout Instructions:

Follow along with the guided Legs, Back and Biceps Workout on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout 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 (as many reps as you can), 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

  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 2 Bicep Curls
  5. Lateral Squat Hops
  6. Plank and Row

Prefer to Watch On YouTube?

youtube icon Pyramid Workout

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 back) and bicep muscles in the upper body. 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 And 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 until 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 a 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.

Modification: Omit the clean and perform a standard squat, holding the dumbbells at your sides.

Flip Grip Dumbbell Curl

Targets: Both the short head and long head of the biceps (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 (dumbbell 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.

Reverse Lunge And Squat Jump

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 And 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 until 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.

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

2 Reverse Grip Rows And 2 Bicep Curls

Targets: The reverse grip back row targets the lower back and upper back muscles, specifically the lats and rhomboids. The bicep muscles (biceps brachii) are also targeted in 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 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 bend forward, hinging at the hips until 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.

Lateral Squat Hops

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

This exercise will increase your heart rate and have your legs (specifically your 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).

Modification: Make this low impact be performing side-to-side squats, stepping to the right and left rather than jumping to the right and left.

Plank And Row

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 the dumbbell 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.

Modification: Drop to your knees for a modified plank while you perform the rows. Or perform the rows while standing in a bent over position.

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Legs, Back and Biceps Workout At Home with Dumbbells Pin for Pinterest

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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!

    • Way to go Leigh! This is a tough workout and at 24 weeks pregnant you’re rocking it! NICE WORK! This is actually an old Adidas top, but the Athleta Conscious Crop is very similar! -Lindsey