20 Minute Arms & Legs
Print Workout Here
For todays workout, we will be spending the first half working the legs and the second half will be all upper body.
What you will need:
- Dumbbells, you may want to go a little lighter than usual today
Warm-Up:
- 3 minutes of dynamic stretching
Workout:
- 40 seconds on, 20 seconds off. Each circuit has 3 moves and will be repeated a total of 3 times. Making it a 9-minute circuit. You have a total of 2 circuits to complete.
Exercises:
Legs
- Static Squat to Camel – Ok, this move is a little complicated. But once you get the hang of it you will be totally fine. Essentially, start in a squat/ Now stay low and drop your right knee to the floor, followed by your left knee. From there, Sit up tall, now lean back bringing your bum and feet together. Pull; yourself back up, stand up with your right foot and into a squat position. If you are confused, which I am sure you are, be sure to watch the video!
- Curtsy Lunge with 3 pulse– Work the right side for the first 40 seconds and the left for the second. You will be lunging on both sides a total of 3 times.
Arms
- Peak a Boo – Go light for this move, start with your arms up like you are about to do a shoulder press, now bring your arms together in front of you (hiding your face) return to starting position, and extend your arms out straight to the sides to work the bicep and triceps. Repeat
- 3 Shoulder Pulse with Press – Doubling up on those shoulders, we are going to perform 3 shoulder pulses followed by one full rep.
- Bicep Curls – Perform 2 regular full bicep curls, followed by 5 pulses (when the arm is at 90 degrees)
Cool down/Stretching:
- Complete 5-10 minutes of nice gentle stretching.
Whew that was a great workout! Those peakaboos….
YAY so glad you liked!
Loved this one! Peekaboos are one of my fave arm exercises!
they are tough and so effective, I am glad you enjoyed
Great workout, Kaylie! I usually hate anything with shoulders but really liked the Peekaboo’s.
YAAY I am so glad to hear
Never done peekaboos before, really felt that in the arms and shoulders everywhere!!! Thanks kaylie!!
Amazing! Thanks Kaylie, loved this one! Feeling STRONG!
Why didn’t I listen on going low with the weights ?♀️8 for the peekaboo and 10 for shoulders and biceps . Jesus Murphy ?♀️Good one .
YESSSS, so glad you enjoyed
Great workout! Those camel things, ouch! Thx
All done , used 3 lbs and still felt it
Great morning burn!
Loved the peek-a-boos!! Another great workout Kaylie :)
Damn girl!!!! Loved that one!!! I only had 8 or 10lbs those damn shoulder presses aren’t even funny with 8s ?
Wowzers! Will feel that one days to come
Hahahaha I always feel my butt when I’m working it. Great workout,,
Thanks beauty <3
Not too sweaty for a change but boy did I feel some burning! Thanks ?
The shoulder burn was real!! Thanks Kaylie!
Done by 6:03 am. ! thanks
Feeling that burn!
Yay! All three done with 2 days to spare!