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Dumbbell Arm and Leg Workout

Chiseled Arms and Legs, I'm Coming For Ya! All You Need Is This 20-Minute Dumbbell Workout

Dumbbell Arm and Leg Workout
Image Source: Getty / Joel Sorrell

Let the soreness begin! If strong arms and toned legs are one of your goals, grab a pair of dumbbells — this workout is gonna kick your butt (and your arms and legs!). You can do this workout anywhere, any time, as long as you have your trusty set of dumbbells and 20 minutes.

To make this workout even more effective, Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, said to have two sets of dumbbells on hand (one medium and one heavy), so you can keep the loading more balanced since some moves will be easier for you.

The repetition of similar exercises is meant to increase your physical and mental endurance, and it's up to you how hard you want to make this workout. For the ultimate challenge, use heavier weights and push your pace. I did this workout in CrossFit and loved it because it was quick and fun and my arms and legs were sore the next couple of days.

Dumbbell Arm and Leg Workout

Equipment needed: Two pairs of dumbbells (one medium and one heavy, 8 to 25 pounds).

Modifications: If you're new to weightlifting, try this workout with lightweight dumbbells (three to six pounds).

Directions: After a five-minute dynamic warmup, complete the workout below, making sure you move with correct form. Follow it with this yoga sequence to stretch out your arms, lower back, hips, and legs.

Exercise Reps
Repeat these 3 moves 3 times:
Upright row 10 reps
Dumbbell deadlift 10 reps
Upright row with deadlift 10 reps
REST 1 minute
Repeat these 3 moves 3 times:
Shoulder to overhead press 10 reps
Dumbbell squat 10 reps
Thrusters 10 reps
REST 1 minute
Repeat these 3 moves 3 times:
Dumbbell chest press 10 reps
Weighted glute bridge 10 reps
Bridge with chest press 10 reps
REST 1 minute
Repeat these 3 moves 3 times:
Wide biceps curl 10 reps
Wide dumbbell squat 10 reps
Wide squat with dumbbell curl 10 reps
REST 1 minute

Keep reading for details on how to do each move.

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