20-Minute Legs & Shoulders Workout

Gain a better return on investment and achieve upper and lower body symmetry by powering through these 10 challenging exercises. A set of dumbbells is the only thing you need to complete this 20-Minute Legs and Shoulders Workout at home and attain complete physique balance and strength.

20-Minute Legs & Shoulders Workout

Description: Repeat this circuit 2 times and rest for 60 seconds between sets.

Equipment: dumbbells

WARM UP & COOL DOWN

Legs & Shoulders Workout Instructions

1. Cross jacks: 60 seconds. Stand with your feet shoulder-width apart and your arms up and extended out to the sides. Jump up and cross your left leg in front of the right, and your left arm on top of the right. Jump again and return to the starting position. Repeat, and reverse the position of your arms and legs.

2. Dumbbell swing: 45 seconds. Stand with your feet shoulder-width apart, your toes pointed slightly outward, and hold a dumbbell with both hands. Squat and bring the dumbbell between your legs. Stand up and swing the dumbbell up to about chest height. Return to the squat position and repeat for 45 seconds.

3. Side lunge front raise: 60 seconds. Stand with your feet hip-width apart and hold a dumbbell in each hand. Step out to the side with your right leg, lunge, and lift the dumbbells until your arms are slightly above parallel to the floor. Use your left foot to push you back to the starting position and slowly lower the arms. Step out to the side with your left leg and repeat. Keep alternating legs for 60 seconds.

4. Dumbbell thrusters: 45 seconds. Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise.

5. Dumbbell snatch: 30 seconds + 30 seconds. Grab a dumbbell with your right hand, bend your knees, push your hips back and take the dumbbell between your feet. Pull the dumbbell up by extending your hips and knees and, as the dumbbell reaches your shoulder, rotate your hand to the front and punch straight up. Lower the dumbbell and return to the initial position. Repeat for 30 seconds and then switch sides.

From the Shop

6. Curtsy lunge side kick raise: 30 seconds + 30 seconds. Stand with your feet hip-width apart and hold a dumbbell in your right hand. Take a big step back with your left leg, cross it behind your right leg, and lunge. As you stand up, kick your left leg out to the side and raise the dumbbell to shoulder height. Repeat for 30 seconds and then switch sides.

7. Lawnmower pull: 30 seconds + 30 seconds. Stand with your feet shoulder-width apart and hold the dumbbell in your left hand. Squat as you rotate your torso to the right and bring the dumbbell toward your right foot. Stand up, rotate your torso slightly to the left and raise the dumbbell until it’s close to your left shoulder. Switch sides and repeat.

8. Reverse lunge shoulder press: 30 seconds + 30 seconds. Stand with your feet hip-width apart and hold a dumbbell in each hand. Position the dumbbells at shoulder height with your palms facing forward and your elbows under your wrists. Take a step back with your left leg and flex your knees until the back knee is just above the floor. Stand back up, lift your left knee and push the dumbbells up. Repeat this movement for 30 seconds and then switch legs.

9. Speed bag punches: 60 seconds. Stand with your feet shoulder-width apart, your knees slightly bent, raise your elbows to shoulder level, and keep your hands at eye level. Shift your weight to the right leg and rotate your right forearm twice. Then shift your weight to the left leg and rotate your left forearm twice. Keep switching sides for 60 seconds.

10. Lunge punch: 30 seconds + 30 seconds. Stand with your feet hip-width apart and hold a dumbbell in each hand. Position the dumbbells at shoulder height with your palms facing each other. Take a step back with your left leg, flex your knees and push your left arm out in a punching motion. Stand back up, repeat the movement for 30 seconds, then switch legs.