5

LEGS + BACK EXERCISES

WITH DUMBBELLS

There are benefits to training these two large muscle groups together: ✅ Major calorie burn ✅ Strengthens core (improving back pain) ✅ Maximizes muscle building

Why train legs + back together?

PLUS this legs and back workout pairs strength training with cardio for an efficient, calorie burning workout!

Try 6 exercises! 👉

1

SQUAT + CALF RAISE

Targets: The quads and butt. Adding the calf raise engages the hamstrings and the calves.

2

SQUAT JUMPS

Targets: The power generating muscles in the lower body — legs, butt, hamstrings, quads and calves.

3

NARROW + REVERSE GRIP ROWS

Targets: The upper back, mid-back and lower back; specifically targeting the lats and rhomboids.

4

REVERSE LUNGES

Targets: Hamstrings, glutes and quads; a great unilateral exercise for building overall core strength and stability.

5

SPLIT JUMPS

Targets: The quads, glutes, and hamstrings. An explosive exercise that targets several lower-body muscles, while also burning fat.

6

SINGLE ARM ROWS

Targets: Mainly the lats. This unilateral exercise also hits the bicep.

1. Squat + Calf Raise 2. Squat Jumps 3. Back Rows 4. Reverse Lunges 5. Split Jumps 6. Single Arm Rows DO IT: Perform the designated number of reps. Repeat x2 sets.

Screenshot Workout

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