5

LEG AND SHOULDER EXERCISES

DUMBBELLS ONLY

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!