25-Minute Back and Leg Workout (Athlete 25 Day 1)
This back and leg workout is designed to build functional strength in the body’s 2 largest muscle groups – the legs and back – using only dumbbells. Improve posture, endurance and power for daily movements like lifting, squatting and bending. This home workout is an efficient, strength-focused routine that will help you build a stronger, more capable body at home.
This is DAY 1 of my Athlete 25 Program.
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Day 1 of my Athlete 25 Workout Program combines 2 of my favorite muscle groups – the legs and back. This is my favorite way to kick off the week, because this combination is functional and effective.
I’m a big believer that a strong lower body and back are the foundation of functional fitness – especially for moms. The legs and back, or posterior chain, are what I like to call “mom muscles.” They’re the powerhouses behind everything from carrying kids and groceries to bending, squatting, lifting and pulling throughout the day. That’s why I make it a priority to train them intentionally.
This back and leg workout is all about building real strength – the kind that carries over into everyday life. You don’t need a squat rack or leg press machine to get stronger. All you need is a set of dumbbells and intentional, foundational exercises.
As a mom, I know time is limited, so I designed this workout to be efficient and effective. In less time than it would take to drive to the gym, you can challenge your total body with compound exercises that recruit multiple muscle groups at once. Think of exercises like deadlifts, rows and lunges. Each one trains strength, balance and stability in a way that supports the way you move every day.
This athletic workout also includes a cardio and core circuit designed to challenge your agility and endurance.
Pick up those heavy weights and move with intention. This back and leg workout is more than just strength training – it’s about building a body that’s capable and resilient.
Workout Details
Build strength in the legs and back with this quick and effective strength workout at home.
I suggest doing this leg and back workout once a week as part of a well-rounded workout routine.
Workout Equipment
Medium-to-Heavy Dumbbells. I’m using 15-30 lbs. Optional pull-up bar and pull-up assist band (long loop resistance band) if needed (discount code: NML).
Workout Instructions
Follow along with the guided 25-Minute Leg and Back Workout on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- 2 Strength Circuits (3 exercises per circuit)
- 1 Power and Core Circuit (1 power cardio exercise and 1 core exercise)
- Timed Intervals (Complete each strength exercise for 40 seconds of work, followed by 15 seconds of rest. Complete each power and core exercise for 30 seconds of work in back-to-back intervals.)
- Trisets (Repeat each strength circuit x3 sets and the power and core circuit x2 sets.)
Workout Outline
Buy In: Ground to Overhead Jumps
Circuit 1:
Power and Core:
Circuit 2:
1. Deadlifts
Targets: All the posterior chain muscles, including the hamstrings, glutes, core, lats and lower back.
How To Do a Deadlift
- Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your hips (palms facing in towards your body).
- Hinge at the hips, pushing your hips back towards the wall behind you as you glide the dumbbells down the front of your legs, keeping your core tight, slightly bending both knees. Lower your dumbbells until you feel a stretch in the hamstrings. The range of motion will look different for everyone.
- Drive through your heels to push your hips forward, pulling the dumbbells back up towards your hips and returning to the starting position. Aim for full hip extension at the top of the movement.
2. Pull-Ups
Targets: Upper and lower back – latissimus dorsi (lats), erector spinae, trapezius (traps), biceps, pectoralis major and minor (chest) and core.
How To Do A Pull-Up
- Start standing underneath your pull-up bar, feet hip-width apart, neck and shoulders relaxed.
- Reach up and grip the pull-up bar with your palms facing away from your body (overhand grip), hands slightly wider than shoulder-width distance apart.
- Allow your body to hang freely with your arms fully extended.
- Initiate the pull-up by squeezing your shoulder blades together and pulling your chest towards the bar. Keep your elbows pointed downward throughout the movement.
- Continue to pull your body, pulling your chest up until your chin is above the bar, or as high as you can comfortably go. Keep your core engaged and your body straight throughout the movement.
- Slowly lower yourself back down to the starting position, extending your arms fully.
Modification: Option to perform a dumbbell pullover.
3. Split Lunges
Targets: Legs, glutes, quads, hamstrings and core.
How To Do A Split Lunge
- Start standing feet hip-width apart holding 1 dumbbell in each hand at your sides.
- Step your left leg back into a lunge position. Imagine your feet are on train tracks – front right foot planted on the mat and back left toes on the mat. Feet stay planted in this position throughout the entire movement.
- Lower your back knee towards the mat until your front thigh is parallel to the mat. Both knees bent at 90 degrees. Shoulders remain stacked over hips.
- Then drive up through your front heel to stand tall, returning to the top of the movement.
4. Broad Jump
Targets: Quadriceps, glutes, hamstrings, calves, hip flexors and core.
How To Do A Broad Jump
- Start standing at the back of your space with feet hip-width apart and arms by your sides.
- Bend your knees slightly, hinge at the hips, and swing your arms back to load your jump.
- In an explosive movement, drive through your legs and swing your arms forward to jump as far forward as you can. Land softly with knees bent and feet hip-width apart, maintaining control through your core.
- Then run backwards to your starting point and repeat for the desired number of reps.
5. Beast Back Row
Targets: Back, abs, obliques and core muscles.
How To Do A Beast Back Row
- Start in a tabletop position with your shoulders stacked over your wrists and your feet hip-width apart. Place your hands on a pair of dumbbells.
- Find a bear crawl position by lifting your knees so that they’re hovering just an inch off the floor, toes tucked and back flat.
- From this position, row the dumbbell in your right hand toward your ribcage, squeezing your back.
- Set the dumbbell on the ground, then repeat. This time, perform a dumbbell row on the left arm.
6. Squats
Targets: Legs, glutes, quadriceps, hamstrings, hips and core.
How To Do A Dumbbell Squat
- Start standing with your feet shoulder-width apart and your knees slightly bent. Hold a pair of dumbbells at your sides, palms facing in towards your body.
- Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer toes.
- Drive through your heels to stand tall, returning to a standing position.
7. Single Arm Back Row
Targets: Latissimus dorsi (lats), trapezius, rhomboids and posterior deltoids.
How To Do A Single Arm Back Row
- Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Stagger your stance so your left foot is forward and your right foot is back. Place a dumbbell standing on its head on the ground in front of your left foot, and rest your left fingertips lightly on the head of the dumbbell for support.
- Hold another dumbbell in your right hand, palm facing in (narrow grip).
- Bend forward at the hips, maintaining a flat back and keeping your belly button pulled in toward your spine.
- Pull the dumbbell back toward your left hip (think of pulling from your elbow joint rather than your wrist), as if you were starting a pull-start lawnmower. Stop once your elbow is in line with your rib cage, forming a straight line from shoulder to elbow.
- Hold the row at the top for a moment, squeezing your shoulder blade in.
- Lower the dumbbell back to the starting position and repeat.
8. Lateral Lunges
Targets: Glutes, quads, outer thighs and inner thighs.
How To Do A Lateral Lunge
- Start standing with your feet hip-width apart. Hold 1 dumbbell in your left hand.
- Take a large step to the right with your right leg as you sit your hips back, bending your right knee while leaving your left leg straight. Think of performing a single-leg squat with your right leg while your left leg remains straight. Knees and toes are pointing forward.
- Drive off your right foot to reverse the movement, standing back up to the starting position (as you pull your inner thighs together).
FAQs
Is it effective to train back and legs together?
Training the back and legs together is one of the most efficient ways to build total-body strength because these muscle groups naturally work in sync during everyday movements. I love pairing them in one workout because it challenges the entire posterior chain (the muscles that support posture and power) while maximizing time. Strengthening these large muscle groups together also improves balance, core stability and overall functional strength.
How often should I do a back and leg workout?
I generally recommend doing a back and leg workout 1-2 times per week, depending on your goals and recovery. These are large muscle groups that need time to rest and rebuild, especially if you’re lifting heavy or training at a high intensity. I like to space my strength days with active recovery or mobility work in between. That way, I can train hard, recover well and stay consistent long-term.
Can beginners do this back and leg workout?
While this is an intermediate to advanced workout program, most of the exercises are basic and generally beginner-friendly. The more advanced exercises can certainly be modified. That said, if you’re new to strength training, start with lighter weights or even just your bodyweight to focus on proper form and control. You can also check out my beginner workout plan. Over time, you can increase resistance and the intensity of your exercises.
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Leave a Comment
6 comments
So excited to do a launch with you guys! This first day was on fire. I love a good leg day and this did not disappoint. I have a goal to get 5 unassisted pull ups by the end of 2026 along with the 10 push ups a day, we’re getting strong this year. Thanks for the encouragement and community!
Hi Meghan! I am so happy you’re joining us for Athlete 25 – I hope you love this program! Unassisted pull-ups and push-ups are such awesome goals to focus on this year. You’re going to crush them. Keep up the great work and thanks for choosing to work out with us! -Lindsey
Day 1 HOLY BANANAS 🍌 I always read through the workout description to see the moves before I start, and just reading what we would be doing felt pretty par for the course. But DOING IT, oh my goodness! Lindsey has such a way of taking moves you know and love and finding ways to challenge you – like those stinking 15 second rests that some how felt like nothing, or the way the moves build on each other, or adding the power moves in the middle. Day 1 was a banger, and I feel so strong, so athletic, and so excited for the rest of Athlete 25!!
Hi Sarah! I am so glad to hear you loved Day 1!! Thank you for this awesome feedback. I LOVE this program and cannot wait for you to try the rest of it. We mix things up with some short rests and fun power moves… it’s going to be a fun 2 weeks! Thanks for following along! -Lindsey
Wow–what a great way to start the new year! The first workout was intense! I love seeing you and Tim crank out those pull-ups, and you’ve inspired me to make getting my first pull up a goal for this year! (I’m using the 12-week pull-up program!)
Annie! I am so glad you enjoyed Day 1 of Athlete 25!! Pull-ups are such an awesome goal to have – you’ll crush them! Thanks for following along. Hope you love this program as much as I do! -Lindsey