20-Minute LEAN & MEAN DUMBBELL STRENGTH | ARMS & LEGS
In this 20-minute LEAN & MEAN DUMBBELL STRENGTH SUPERSETS | ARMS & LEGS we will focus on isolating the muscles of the arms for definition and add in leg exercises that will help us build muscle and burn calories. This workout is for everyone. I am using a large stability ball and small yoga ball but this can be optional.
This is a quick workout but if you have time you will want to click on the 12-Minute SWIFT STRENGTH SURGE | 10 to 1 Bodyweight Finisher. This is a flowing sequence of exercises that will tie in movement of the upper and lower body to ramp up your strength for a new level of fitness.
• 12-Minute SWIFT STRENGTH SURGE | 10 to 1 B...
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Now clear some space, grab your equipment, and let’s get to it!
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The dumbbells that I am using are:
2 x 8 LB
2 x 10 LB
1 x 20 LB
2 x 15 LB
1 x 25-35 LB
2 x 25
Additional optional equipment: Stability ball and small yoga ball
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▶LAYOUT & EXERCISES:
Intro 00:00
Warm-up
SUPERSET 1
Triceps kickbacks
Hammer curl with calf raise
SUPERSET 2
Overhead triceps extension
Wide biceps curl
SUPERSET 3
Heels up squat
Stability ball glute bridge to hamstring curl
SUPERSET 4
RDL
Bull-dog leg extension with adduction on ball
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Remember:
👉You do you
👉Make time for yourself
👉Maintain form first, then add weights
👉Don’t work through pain
👉You CAN modify
👉Love yourself❣️