AT-HOME WORKOUT

LEGS + BACK

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30 minutes, dumbbells

By: Lindsey Bomgren, CPT

Tap below to get a guided,  30-Minute AT-HOME  LEGS + BACK WORKOUT. OR swipe through the exercises here -->

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DB SQUAT + CALF RAISE

Add a calf raise for extra hamstring + glute engagement.

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SQUAT JUMPS

Build lower body strength, raise your heart rate.

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BACK ROWS

Hit the back from two different angles with this complex move.

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LUNGES

A great unilateral exercise for building LEG + CORE strength.

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SPLIT JUMPS

An explosive bodyweight leg exercise that builds strength + power.

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SINGLE ARM  ROW

Love this single arm back exercise that also works your core for stability!

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LATERAL SQUAT

Work your gluteus medius, or outer glute that controls hip movement and side-to-side movements.

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LATERAL LUNGE + BOUND

Inner thighs, glutes, legs, balance and coordination; you get it ALL with this move.

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PRONE BACK FLY

My go-to for reducing lower back pain! This strengthens the entire back, but especially the lower part!

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Follow along with this 30-Minute LEGS + BACK Workout Video