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LEG AND SHOULDER EXERCISES

DUMBBELLS ONLY

Compound exercises are the most “bang for your buck.” They require more than one muscle group working together which is how your body naturally moves.

What are compound exercises?

Why Train  Legs and Shoulders?

Training these together: ✅ Is efficient ✅ Maintains a strong core ✅ Allows you to increase training frequency of these muscle groups

PLUS we have a  fun format! 👉

What's EMOM? 'Every minute on the minute' means you'll complete reps in one minute, taking the remainder of the minute to rest! A great way to track progress!

EMOM!

Try it! 👉

1

ALTERNATING SQUAT  THRUSTER

Targets: Legs, glutes, hamstrings, quads, hips, shoulders, abs + core. ⭐ Option to perform a front squat.

2

SQUAT + OVERHEAD  PASS

Targets: Legs, glutes, hamstrings, quads, hips, shoulders, abs + core. ⭐ This move will get your  heart rate up!

3

REVERSE  LUNGE +  HOLD

Targets: Legs, hamstrings, quads, gluteus maximus, shoulders, traps, abs + core. ⭐ Option to keep the  dumbbell at the shoulder.

4

DEADLIFT  + SNATCH

Targets: Legs, glutes, hamstrings, hips, shoulders,  lower back and core. ⭐ Staggered stance focuses  on one glute at a time.

5

PUSH UP + BURPEE DEADLIFT

Targets: Full body with an emphasis on the legs,  hamstrings, hips, glutes,  back, shoulders, abs + core. ⭐ An effective, complex  move!

Screenshot Workout

1.  Squat Thruster 2. Squat + Overhead Pass 3. Reverse Lunge + Hold 4. Deadlift + Snatch 5. Burpee Deadlift DO IT: Complete the reps in 60 seconds. Repeat x 2 sets.

In a 35-MINUTE  LEGS AND SHOULDER WORKOUT  AT HOME!

Try these  exercises 

Like this format? Try AMRAP!

AMRAP: as many rounds as possible in the allotted time! Tap below for a 10-minute, no equipment AMRAP!