ALL LEVELS / shoulder and legs workout / 20 minutes
Equipment: Dumbbells, leg curl machine & gym bench
Leg day has a reputation for being infamous, and the memes, videos and posts all over the internet prove this point. But beyond the humour, leg training is fundamental for overall fitness. Strong legs improve performance, stability, power, and even support upper-body strength.
One simple strategy to make sure you never skip it? Pair it with something you enjoy training. That’s exactly what today’s session does. This shoulder and legs workout has 3 exercises, all with different reps, with3 sets each. You’ll get1-minute rest between exercises and sets. In total, this workout will take you 20 minutes to complete.
- Dumbbell thrusters – 8 to 10 reps
- Seated leg curl – 10 to 12 reps
- Seated bent over dumbbell reverse fly – 12 to 15 reps
Let’s do this!
WORKOUT SETUP
- 3 exercises
- Different reps
- 3 sets
- 1 minute rest between exercises and rounds
- Equipment: Dumbbells, leg curl machine & gym bench
WORKOUT EXERCISE LIST
3 sets
1 – DUMBBELL THRUSTER
8 to 10 reps
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Lower into a squat — keep your chest up and knees tracking over your toes.
- Drive through your heels to stand up and press the dumbbells overhead in one explosive motion.
- Lower the weights back to your shoulders and go straight into the next rep.
2 – SEATED LEG CURL
10 to 12 reps
- Place the back of your ankles on the curl pad.
- Sit tall, grip the handles, and brace your core.
- Curl the pad down by squeezing your hamstrings.
- Pause at the bottom, then return slowly to the start.
- Control each rep so the weight’s momentum doesn’t do the work for you.
3 – SEATED BENT OVER DUMBBELL REVERSE FLY
12 to 15 reps
- Sit on the edge of a bench holding a dumbbell in each hand.
- Hinge forward from your hips with a flat back, letting the weights hang below your shoulders.
- With a slight bend in your elbows, lift the dumbbells out to the sides until your arms are in line with your shoulders.
- Squeeze your rear delts at the top of the movement.
- Lower the weights slowly and with control back to the starting position.
- Avoid using momentum: keep the movement strict and controlled throughout.
Done with this shoulder and legs workout? Find your next challenge below:
- 30-min upper-body strength workout
- 30-min unilateral back workout
- 25-min Smith machine leg workout
- 20-min EMOM upper-body workout
- 30-min arm strength workout
- 20-min lower-chest strength workout
- 15-min HIIT push workout
- 20-min upper back workout
- 25-min dumbbell upper-body strength
- 25-min kettlebell strength workout
- 10-min AMRAP cardio workout
- 20-min Christmas circuit workout
