35-Minute Leg and Shoulder Workout At Home with Dumbbells (EMOM Workout)

The BEST Leg and Shoulder Workout to build strength at home 💪
This efficient, EMOM workout (every minute on the minute) supersets a leg exercise with a shoulder exercise, followed by a compound leg and shoulder exercise. Count your reps and work at your pace!
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✨THE WORKOUT: 35-Minute Leg and Shoulder Workout (EMOM Workout) ✨
► EQUIPMENT: Medium to heavy set of dumbbells. We're using 10, 15 and 20 lb dumbbells.
👉My Dumbbells are from Torque Fitness (affiliate link): www.torquefitness.com/#a_aid=...
👉My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5​​​
⭐️ Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
✔️ 4 Circuits
✔️ 3 Exercises Per Circuit (a leg exercise, a shoulder exercise and a compound leg and shoulder exercise)
✔️ EMOM Format ('every minute on the minute' -- perform the allotted number of reps within 60 seconds. After you complete all reps, you’ll rest for the remainder of the minute before moving onto the next exercise.)
✔️ Repeat 3 Exercises x2 Sets for the Full EMOM Circuit (each circuit will be a 6-minute EMOM)
🌟 NOTE: Allow yourself 15 seconds of rest between each exercise -- so even if you haven't completed all 15 reps at the 45 second mark, stop and take your 15 second rest before beginning the next exercise!
►Workout Outline:
1️⃣ CIRCUIT ONE
1) Alternating Squat Thruster (16 reps)
2) Push Press (25 reps)
3) Squat + Overhead Press and Dumbbell Pass (12 reps)
2️⃣ CIRCUIT TWO
1) Dumbbell Overhead Alternating Reverse Lunge, R/L (16 reps)
2) 45-Degree Dumbbell Press (25 reps)
3) Lunge Jump + 45-Degree Dumbbell Press (12 reps)
3️⃣ CIRCUIT THREE
1) Staggered Deadlift + Snatch, R/L (8 reps)
2) Uneven Push Up + Shoulder Tap, R/L (12 reps)
3) Push Up + Burpee Deadlift (8 reps)
4️⃣ CIRCUIT FOUR
1) Lateral Lunge, R/L (12 reps)
2) Alternating Front Raise to Lateral Raise (16 reps)
3) Halo + Alternating Lateral Lunge (14 reps)
►TIME STAMPS:
00:00 Workout Introduction
01:43 Warm Up
07:12 Circuit 1
14:50 Circuit 2
21:49 Circuit 3
29:20 Circuit 4
36:20 Cool Down
❤️ Find a breakdown of each of the exercises in this workout here:
www.nourishmovelove.com/leg-a...
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK​
_________________________________________________________
👖 LINDSEY'S WEARING (affiliate links):
► lululemon Align High Rise Leggings (25") -- creatoriq.cc/3KiFh7p
► lululemon Cool Racerback Tank Top -- creatoriq.cc/3Sli3zo
👖RACHEL'S WEARING (affiliate links):
► lululemon Wunder Train Leggings -- creatoriq.cc/3BUu3CE
► Vuori Plyo Tank -- bit.ly/31q7PWl
_________________________________________________________
🌟TRY MORE of My MOST POPULAR FULL BODY Workouts on KZbin:
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► 20-Minute Full Body HIIT With Weights -- • 20-Minute Full Body HI... ​
► 20-Minute No Repeat Strength Workout -- • 20 Minute NO REPEAT Fu... ​
► 30-Minute Dumbbell AMRAP Workout -- • 30-Minute Dumbbell AMR...
► 35-Minute Full Body Dumbbell Workout (Compound Exercises) -- • 35-Minute Full Body Du...
► 35-Minute Full Body STRENGTH Workout with Dumbbells -- • 35-Minute Full Body ST...
► 35-Minute Full Body Dumbbell Workout (Strength) -- • 35-Minute Full Body Du...
► 40-Minute EMOM Workout (Full Body Dumbbell) -- • 40-Minute EMOM Workout...
_________________________________________________________
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________________________
#legday #shoulderworkout #emomworkout

[@laurenlizzy]

Just so, so good. I can't believe I'm getting these incredible workouts for FREE. THANK YOU!!

[@nourishmovelove]

Thank YOU for putting the workouts to such good use!

[@Mrsteahan]

Same! I can’t believe all this is free! Thank you!

[@nourishmovelove]

Thank you for sweating with us!!

[@nicolelobley2639]

Fun new format! Thank you!

[@nourishmovelove]

So glad you liked the format!

[@stephaniemaslowski4912]

NML is the best YT workout channel ever!! ❤️ you ladies!!

[@nourishmovelove]

So glad you loved this workout! Thank YOU for sweating with us!

[@maggiemalcolm3606]

love this one!

[@nourishmovelove]

YAY! Keep coming back for more!

[@margaritasmith5608]

I love all of your workouts! Thank you! ❤

[@nourishmovelove]

That makes me so happy to hear!!

[@dabrahamsen1]

Truly a strength workout without that jumping up and down..the first circuit is the toughest. Shoulders will 🔥 🔥

[@nourishmovelove]

Pure fire!! Way to knock out this workout!

[@linleyrichter8693]

Loved! One of my new favorites!

[@nourishmovelove]

YEAH! So glad you loved this combo!!

[@user-cushen3]

Loved this 😊

[@nourishmovelove]

You are so awesome!

[@Restorations.by.Rachel]

I was excited to see this format again! Thanks for another great workout!

[@nourishmovelove]

So glad you loved this format!

[@patriciarosanagil4968]

Fábulosa rutina. Me encanto muchísimas gracias

[@nourishmovelove]

Thank you!!

[@Phronisea]

Thank you coach Lindsey Bomgren!

[@nourishmovelove]

Thank you for choosing to sweat with us!

[@lucylove1111]

Just wanted to say I’ve been loving the first trimester program and plan to continue through all three trimesters 😃❤️ thanks for all your hard work you put into all your videos!

[@nourishmovelove]

So glad you are loving the pregnancy workout plans! You are so awesome! Thank you for choosing to sweat with us!

[@Writtenonmyheart9]

Loved the format!

[@nourishmovelove]

Goes by so quick!

[@macsullivan4675]

Love love! Challenging and loved the music!!

[@nourishmovelove]

So glad you loved this challenging workout!

[@feyiarthur4991]

Loved this EMOM format!! 🔥🔥

[@nourishmovelove]

YAY! Thanks for sweating with us!

[@meganengland5123]

Loved this one. Tough & sweaty!!

[@nourishmovelove]

So glad you are loving this workout! Keep up the great work!

[@samnelson4988]

This one was 🔥 Loved this format!!

[@nourishmovelove]

So glad you loved this one!

[@cindypgambino]

Awesome! Another really good one!!

[@nourishmovelove]

YEAH so glad you loved this one!!

[@TingleStormASMR]

No wonder why people consider this one of the hardest workouts on KZbin 💖

[@nourishmovelove]

I'm so happy you found your way here!

[@annfackerell7244]

Fab workout. Loved it 🥰

[@nourishmovelove]

So glad you loved this workout!

[@jackieprice7497]

Your workouts are incredible. At least three times a week I spend time just looking through your blog to see what workout I want to do the next morning. Never thought I’d say it but I get excited to do your workouts. And the results have been amazing. Im 60 pounds down from my 2nd pregnancy in which I gained 50 and I feel the strongest and best I’ve ever felt in my life! Thank you!

[@nourishmovelove]

You are so awesome! Keep up the great work!

[@taimilt]

Loved the EMOM workout!!! Bring it in some more! xx

[@nourishmovelove]

Such a spicy format! You are so awesome!

[@ashleyd5676]

This one was 🔥! Loved this format and the challenging moves!

[@nourishmovelove]

So glad you loved this format!

[@valeriepatoine6355]

Did this workout this morning and oh my!!! What a burnout! Sooooo good!

[@nourishmovelove]

So glad you loved this one!

[@ElizaSandra]

Loved this one! I like circuits where you repeat enough to improve but not too many times to get bored/unmotivated on an exercise. EMOM is great!!

[@nourishmovelove]

So glad you loved the EMOM!

[@rebekah5429]

So hard for the shoulders! Thank you Lindsey and Rachel!

[@nourishmovelove]

Pure fire!

[@taliaadamsson7914]

This was so good and challenging!! I loved it, thank you!

[@nourishmovelove]

I'm so glad you loved this one!

[@daniellemaillet3903]

I really liked the work out. It is short effective and love the format. Have a super day

[@nourishmovelove]

So glad you liked this workout! Have a good day!

[@Rebkmartin]

I love training with you! You’re the best!

[@nourishmovelove]

Thanks for sweating with us!!

[@LinSteveTay1]

🔥🔥🔥🔥 thank you, NML 💜

[@nourishmovelove]

Thank YOU for sweating with us!

[@madelinedavenport4189]

This is one of the hardest NML workouts I've done!! Such a sneaky, fiery burn.

[@nourishmovelove]

So sneaky!!

[@alexandrafalch5328]

Great workout☺️👍

[@nourishmovelove]

SO glad you liked this workout! Keep coming back for more!

[@JRL03]

I really felt this in my legs and shoulders! Excellent!

[@nourishmovelove]

Way to get this one done! It's such a tough one!

[@priscillamuntembataylor1958]

I just found this workout this morning. I love it! My arms are on fire!

[@nourishmovelove]

Such a spicy workout! Way to go!

[@courtneyshanahan8908]

That was amazing! Really enjoyed this format! Tough but great combos and was sweating buckets

[@nourishmovelove]

So glad you are loving this workout format! Such a spicy workout format!

[@carrrieriewe]

I loved this format as I increase the weights I use... it allows me to more easily go a little slower (and keep good form) while still being able to keep up with the workout. Thanks!

[@nourishmovelove]

SO glad you are loving this format! You are so awesome!

[@harrietbalet2720]

Love love this format! Another great tough workout 😅

[@nourishmovelove]

So glad you loved the EMOM format!

[@TherapistMiMi]

I’m covered in sweat 😅 this was an amazing workout to start my Monday. Thank you for this I’m getting stronger and stepping out my Comfort zone because of your videos. When you say you can go heavier I try when you say do the push ups regular and and if need be drop to your knees I do it, thanks for pushing me. Hugs 🤗 and thanks again

[@nourishmovelove]

You are so awesome! Keep up the great work!

[@kristinknepper4734]

Fun format for a change of pace! Liked this one alot!

[@nourishmovelove]

So glad you loved this format!

[@dipabaral4386]

One of my favourites from NML.

[@nourishmovelove]

So glad you love this workout! One of my favorites too!

[@kristinknepper4734]

I just finished this again! Awesome workout! I like doing the halo moves and deadlift snatches! Emom is fun to change it up!

[@nourishmovelove]

Such a spicy workout! You are so awesome!

[@LKS-jk2mm]

It's now 3 months since I started training with you and I have almost reached my goals! Your videos and a protein based diet are making wonders to my body 😁. Thank you so much!!

[@nourishmovelove]

I am so happy you found your way here!

[@feruzahijra5949]

It was an amazing exercise…. Loved it..

[@nourishmovelove]

I’m so glad you loved this one!

[@marlo7218]

Thanks a lot- this was solid! Such a great workout-saved in my favorites to do again.

[@nourishmovelove]

Way to knock out this spicy workout! Thank YOU for sweating with us!

[@flowerpot400]

Great workout to start the day. I can’t do lateral lunges because of weak knees so subbed sumo squats! Thanks!!

[@nourishmovelove]

Way to go!! Thank YOU for sweating with us!

[@MissWimbs]

A new Fave!!! #EMOM loved it thank you

[@nourishmovelove]

So glad you loved this one!

[@soapygirl83]

Love the emom format hope we have more of these

[@nourishmovelove]

I am so glad you loved this format!

[@soapygirl83]

@@nourishmovelove I sometimes struggle with endurance and I think I was able to trick myself into working faster and harder if I knew I could earn a few extra seconds of rest if I could keep up with Lindsay and Rachel 😁

[@shawnahall7288]

Enjoyed the new format!! Super sweaty!🥵😊

[@nourishmovelove]

Such a fun one!

[@susanareid310]

Thanks Lindsey, great workout! 👍👍👍🤗🌹🌹🌹🌹🌹

[@nourishmovelove]

I’m so glad you loved this one!

[@jessiebrooks6011]

Loved this one! Much harder than I thought! :)

[@nourishmovelove]

Super sneaky!

[@MsAllisonL]

I love this format! Great for those of us who want to do fewer reps with heavier weights.

[@nourishmovelove]

YES! We love the EMOM format! Pure fire!

[@rachelvg325]

This was such a 🔥workout! Gotta love a good EMOM!

[@nourishmovelove]

Way to knock out this workout!

[@musicforgym1969]

I'm loving this one guys, well done! 😁

[@nourishmovelove]

I am so glad!

[@meganf-md1wv]

Have always loved EMOM workouts, this one did not disappoint, LOVED it! Holy sweat flying......

[@nourishmovelove]

So glad you are loving this spicy workout! You are so awesome!

[@jessamystic]

Wow, 30 weeks pregnant and modified just a bit and I feel AMAZING! I can't wait to share these workouts with my little girl! Thank you so much

[@nourishmovelove]

So glad you liked this one!!

[@carlanewman-jones9036]

My oh my another banger. Holy bananas. Loved this one. I am so #teamNML

[@nourishmovelove]

YEAH so glad you loved this one!

[@julianaradomski9447]

Amazing workout! My HR is surprisingly high and muscles are tapped out. So thankful for you

[@nourishmovelove]

Glad you liked this one!

[@lewemetmischke]

This was SO GOOD! Intense but feeling strong afterwards… circuit 2 and 4 was my favorite! 😅

[@nourishmovelove]

So glad you loved this intense workout! You are so awesome!

[@nelizabethn]

Love EMOM would do these every day 😀

[@nourishmovelove]

I am so glad!

[@mebestlife888]

🌴🌺 Such a great workout!!! Thank you!! The best way to get the day started! You ladies rock and you make me a Rockstar! ❤️🙏🔥🔥🔥🔥

[@nourishmovelove]

So glad you loved this one!

[@hannahbeiro9348]

This was a spicy EMOM challenge and loved it! 🔥🔥

[@nourishmovelove]

So glad you loved it!

[@desireecall7632]

I forgot the rest and did my best while lifting heavy! This was a definite 5 holy bananas! Thanks you two!!

[@nourishmovelove]

YES love that!! You are so awesome!

[@zaphireniatheodoraki1590]

Finished! I'm a little late this week but I will do what I can combined with some running and catch up with the rest of the community next week 🙏

[@nourishmovelove]

WAY TO GO!! Keep up the amazing work!!

[@simones3759]

Loved the EMOM! More of that please. Scientifically proven over and over again that proper rest gives us more strength hence more muscle growth potential to perform the exercises.

[@nourishmovelove]

So glad you are loving this program! You are awesome!

[@simones3759]

@@nourishmovelove YOU are such an inspiration and you keep me fit the whole year round💪 Thank you for your awesome training, jokes and motivation. Love from Switzerland🇨🇭

[@janicajensen2801]

Wow that was quite the workout!!!! Totally sweaty 🥵. Soooo good and I kept up no problem. I’ll up my weights next time 💪🏼

[@nourishmovelove]

Way to knock this one out!

[@flamflam6652]

I'm actually shaking at the end! I used a yoga block instead of the dumbbell and was able to do a few quality deep push-ups before tapping out - an improvement for me. Great content 👌 Also couldn't imagine these workouts without Rachel now 🥰

[@nourishmovelove]

WAY TO GO!

[@ashleycunningham7115]

This was a tough one 🔥🔥🔥

[@nourishmovelove]

Pure fire!

[@IntentionalWellness_Michelle]

That totally destroyed me!!! Insane!!!

[@nourishmovelove]

Such a spicy one!

[@TaylorShuster]

This workout is 5 bananas. Holy smokes!! Love this one!

[@nourishmovelove]

Holy bananas is right! You are so awesome!

[@kelleyhall1869]

I wasn't sure about this format (aka, I was scared of the banana scale 😂) but I LOVED it! It went by fast and was super challenging, thanks Lindsay and Rachel!

[@nourishmovelove]

I’m so glad you loved this one!

[@joshangout9609]

That was the HARDEST I have done in a while!!!!! Oh my! But it was Oh so good!!!

[@nourishmovelove]

Such a spicy one!! You are so awesome!

[@EliseAlbares]

Any chance you could share the playlist for this one? Loved the workout, loved the music!!!

[@nourishmovelove]

So glad you are loving this workout! Playlist for which workouts?

[@juliaaraizmunoz5754]

Bravo!!!👋👋🙌🙌😘

[@nourishmovelove]

Way to get it done!

[@sineajones3773]

Holy sweaty bananas! That 1st circuit was so tough. Had to drop to 20lbs as my shoulders are not up to thrusting 25lbs yet😅.

[@nourishmovelove]

Holy bananas is right! Thanks for sweating with us!

[@candicelomax2320]

Holy bananas this was a 🔥 workout!

[@nourishmovelove]

Such a spicy workout! You are so awesome!

[@dianahale6229]

Loved this workout! I was like a Rachel, a little worried whether I could do this workout. I used 15’s, 12’s and 10’s....I had to modify some moves - pushups.

[@nourishmovelove]

Keep up the great work and keep coming back for more!

[@firenzie4374]

That was spicy 🌶️ I don’t like EMOM format because it force me to speed up the pace and trust me- with those dumbbells it isn’t really pleasant 😅

[@nourishmovelove]

Way to knock out this spicy workout! You are so awesome!

[@aowyncarrillo7512]

Wow! I was shaking during the stretch and high doesn’t happen often 🤪 25 push presses and 45 degree presses was something else! Nice job!

[@nourishmovelove]

This one is SPICY! Way to get it done!

[@VeggieVllc]

Thought I was going to hate it. Didn’t 🙌

[@nourishmovelove]

Thanks for giving it a try!

[@urvivyas4321]

What a spicy 🌶️ one! Do t skip the stretch at the end, feels like dessert!

[@nourishmovelove]

Such a spicy workout! You are awesome!

[@joylutz5929]

Definitely spicy 🌶 but loved the format!

[@nourishmovelove]

So glad you loved this format!

[@christineladd152]

Oooohhhh spicy!

[@nourishmovelove]

Such a tough one!

[@TrishaOakley]

I have a love hate relationship with EMOMs 🤣 But, I absolutely loved this one!

[@nourishmovelove]

I hear ya! So glad you loved this one!

[@KimberlyMiskowiec]

Scapular retraction, say whaaat? Would love a "how to" video on that one... not sure the limp noodle thing I was doing was right! :D

[@nourishmovelove]

Way to crush this workout! You are so awesome!

[@brittanyjt884]

Such a spicy workout!! 😅

[@nourishmovelove]

So spicy!!

[@sharonbarconey4749]

Love these work outs You definitely need some water in between these exercises To keep you going

[@nourishmovelove]

Keep up the great work and keep coming back for more!

[@cobeyss]

i only have 5kg dumbells as they are quite expensive as you go up in weight, will this be enough to tone up my flabby stomach i don't want much muscle just to be a little toned

[@nourishmovelove]

Nice work!

[@jkerwin27]

can you tell me what song is playing at the end (38:00 time stamp)? I really like it :)

[@nourishmovelove]

Sorry, our videographer actually chooses the music in our videos so I’m not sure what this is!

[@elissaputman3888]

This workout is definitely advanced ha, I love most of the NML workouts but this one moved so fast it was hard to follow 😅

[@nourishmovelove]

It is spicy!! Thanks for the feedback!

[@LilBranchesCrossing]

all I can say is... holy bananas

[@nourishmovelove]

Such a spicy one!

[@taimilt]

Bring it ON some more 🤭

[@nourishmovelove]

Will do! Keep coming back to sweat with us!

[@elenacaballero6231]

EMOM 🌶🍌

[@nourishmovelove]

Such a fun and spicy format!

[@ArsiniC11]

i only want pregnancy videos plz!

[@nourishmovelove]

You can find my prenatal and pregnancy workouts in this playlist -- kzbin.info/aero/PLpa0d6IJAhbgJ1BTnSisJZej9t6kNuFGT