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Legs & Shoulders | BurnIt Build ~ Get Toned

This workout is designed for you to stay in one place mostly and use weights you can handle with higher reps, ranging around 12. The rest periods are 30 seconds. As long as you have the equipment, this can be done at home or easily in a gym. Just find a spot and press begin! Like always, you can customize it to your liking by going to ‘3 dots’ > ‘update metrics’ and overwriting the weights/reps. Let’s get started! 💪🏋️‍♀️

  • 40 minutes
  • Intermediate
  • Quadriceps · Shoulders · Glutes · Hamstrings · Calves

Interests

Toning Bootcamp Weight management

Anatomy

Equipment

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Aerobic Step

Dumbbell

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Exercises

Phase One

For this phase, we’ll hit legs twice followed by shoulders. Remember, you have a 30-second rest period with higher reps of 12. Pace yourself and let’s do this!

Single Leg Deadlift with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 12
Rest - 00:30
2 12 12
Rest - 00:30
Walking Lunge with Racked Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Weight (kg) Time (s)
1 12 60
Rest - 00:30
Dumbbell Y Press
Intermediate
Shoulders
Set Reps Weight (kg)
1 12 8
Rest - 00:30
Dumbbell Calf Raise
Beginner
Calves
Set Reps Weight (kg)
1 10 12
Rest - 00:30
2 12 12
Rest - 00:30
3 14 12
Rest - 00:30
Dumbbell Goblet Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 12
Rest - 00:30
Standing Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 12 8
Rest - 00:30
Dumbbell Reverse Lunge
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 12
Rest - 00:30
2 12 12
Rest - 00:30
Dumbbell Pendulum Lunge
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 12
Rest - 00:30
Standing Arnold Press with Dumbbells
Intermediate
Shoulders
Set Reps Weight (kg)
1 12 8
Rest - 01:00

Phase Two

This phase is shorter and we’ll do 2 sets of the final exercise in this section. You got this!

Standing Upright Row to Front Raise with Dumbbells
Intermediate
Shoulders
Set Reps Weight (kg)
1 12 8
Rest - 00:30
Shoulder Racked Dumbbell Squat
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 12
Rest - 00:30
Standing Upright Row with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 12 8
Rest - 00:30
Dumbbell Step Up (Racked)
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 12
Rest - 00:30
2 12 12
Rest - 00:30
Standing Neutral Grip Alternating Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 12 8
Rest - 00:30
2 12 8
Rest - 01:00

Burnit Burnout

✔️ AMRAP - as many reps as possible ✔️ 60s DB Jumping squats We finish with a compound Plyo movement to make you really burn 🔥

Dumbbell Jump Squat
Intermediate
Quadriceps | Hamstrings | Glutes | Calves
Set Reps Weight (kg) Time (s)
1 - 12 60

Created by

Leon Ward’s BurnIt
Personal trainer

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