{"id":57327,"date":"2026-04-17T05:00:00","date_gmt":"2026-04-17T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=57327"},"modified":"2026-04-17T13:43:29","modified_gmt":"2026-04-17T11:43:29","slug":"20-min-shoulder-and-legs-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-shoulder-and-legs-workout\/","title":{"rendered":"Workout of the week: 20-min shoulder and legs workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ shoulder and legs workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells, leg curl machine & gym bench<\/p>\n\n\n\n

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Leg day has a reputation for being infamous, and the memes, videos and posts all over the internet prove this point<\/strong>. But beyond the humour, leg training is fundamental for overall fitness. Strong legs improve performance, stability, power, and even support upper-body strength.<\/strong><\/p>\n\n\n\n

One simple strategy to make sure you never skip it? Pair it with something you enjoy training.<\/strong> That\u2019s exactly what today\u2019s session does. This shoulder and legs workout<\/strong> has 3 exercises<\/strong>, all with different reps, <\/strong>with3 sets each<\/strong>. You’ll get1-minute rest between exercises and sets<\/strong>. In total, this workout will take you 20 minutes to complete.<\/strong><\/p>\n\n\n\n

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  1. Dumbbell thrusters – 8 to 10 reps<\/li>\n\n\n\n
  2. Seated leg curl – 10 to 12 reps<\/li>\n\n\n\n
  3. Seated bent over dumbbell reverse fly – 12 to 15 reps<\/li>\n<\/ol>\n\n\n\n

    Let’s do this!<\/strong><\/p>\n\n\n\n

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    WORKOUT SETUP<\/h2>\n\n\n\n