4
LEGS, BACK
+ BICEP
EXERCISES
BURN MAJOR CALORIES
Legs + Back
There are benefits to
training these large
muscle groups together:
✅ Major calorie burn
✅ Strengthens core
(improving back pain)
✅ Maximizes muscle
building
Why train legs,
back + biceps
together?
Legs + Back
PLUS this workout
pairs strength training
with cardio for
an efficient, calorie
burning workout!
Try 4 exercises!
👉
Try 4 exercises!
👉
Legs + Back
1
BACK ROW
+ CLEAN
SQUAT
Targets:
Lats, biceps, hamstrings, hips, glutes, quads and core.
2
REVERSE
LUNGE +
SQUAT JUMP
Targets:
The legs — glutes, quads, hamstrings, calves and core.
3
REVERSE
GRIP ROW +
BICEP CURL
Targets:
Lower back, upper back (lats and rhomboids), and biceps.
4
LATERAL
SQUAT HOPS
Targets:
Legs — glutes, quads, inner thighs, outer thighs, calves and core.
1. Back Row + Clean Squat
2. Reverse Lunge + Squat Jump
3. Reverse Grip Row + Bicep Curl
4. Lateral Squat Hops
DO IT:
Perform each move for 30 secs of work, 30 secs rest.
Screenshot
Workout
Legs + Back
TAP BELOW TO
TRY THE FULL
30-MINUTE WORKOUT AT HOME!
Legs + Back
Build Muscle
At Home:
FREE 2-Week
Split Training Plan
FREE 2-Week Plan