Get ready to strengthen your legs and back with this 30-minute workout! This session is packed with powerful movements designed to target your posterior chain, helping you build strength and stability. Grab a medium-to-heavy set of dumbbells and let’s get started!

Equipment: A medium-to-heavy set of dumbbells.

WORKOUT DEETS 👇

📝 Format:

• 3 Circuits (2-3 exercises per circuit) + 1 Finisher

• Timed Intervals (45 seconds of work per exercise, 15 seconds rest)

• Repeat Each Circuit x2 Sets

• Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching

🔥 CIRCUIT 1:

1. Sumo Squat

2. Dumbbell Squat Clean

3. Reverse Grip Dumbbell Row

🔥 CIRCUIT 2:

1. Staggered Stance RDL (R)

2. staggered Stance RDL + Unilateral Squat Clean Combo (R)

3. Single Arm Row (L)

OTHER SIDE

1. Staggered Stance RDL (L)

2. staggered Stance RDL + Unilateral Squat Clean Combo (L)

3. Single Arm Row (R)

🔥 CIRCUIT 3:

1. Dumbbell Split Squat (R)

2. Lateral Lunge + Single Arm Upright Row (R leg; L arm)

3. Dumbbell Split Squat (L)

4. Lateral Lunge + Single Arm Upright Row (L leg; R arm)

Why Train Legs and Back Together?
Your legs and back are the two largest muscle groups in your body, making this combination incredibly effective for building strength and burning calories. Training them together not only enhances core strength, which improves balance and alleviates lower back pain, but it also maximizes muscle growth and calorie burn. Working these large muscle groups boosts your metabolism, keeping you burning calories long after your workout ends.

What Muscles Does This Legs and Back Workout Target?
These 8 dumbbell exercises focus on your glutes, quads, hamstrings, calves, lats, and rhomboid muscles, giving you a comprehensive lower body and back workout.

Cool down and stretch afterward—your muscles will thank you! 🙌

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