Complete Workout Overview for a Leg-Focused Full Body Routine

Complete Workout Overview For A Leg-Focused Full Body Routine

Welcome to your complete leg-focused full body workout overview! This exciting routine is brought to you by Lindsey Bomgren, CPT, from Nourish Move Love, and it serves as an invigorating kick-off to her 2-Week Build 30 Program. With just 30 minutes of medium-to-heavy dumbbell exercises, you're set to challenge your body with a standing workout that emphasizes leg strength while engaging multiple muscle groups. The structure includes everything from a rep challenge and giant sets to a final ladder burnout, ensuring you get a comprehensive workout. And the best part? You can follow along with a free downloadable workout plan and enjoy weekly motivation straight to your inbox. Get ready to tone and strengthen with these dynamic moves! Have you ever found yourself stuck in a workout rut, unsure of how to spice things up while still making the most out of your exercise routine? If so, then this guide is tailor-made for you! Let's dive into a leg-focused full-body workout that will challenge your strength, improve your endurance, and leave you feeling empowered and energized. Welcome to your complete overview of the 30-Minute Standing Full Body Workout!

Workout Overview

In this section, you'll get an overview of the workout we'll be discussing. There's a lot to unpack, but don't worry—each component is designed to work harmoniously for an effective and fun experience.

  • Title: 30-Minute Standing Full Body Workout (Leg-!)
  • Website: Nourish Move Love
  • Trainer: Lindsey Bomgren, CPT
  • Program: Day one of the 2-Week Build 30 Program
  • Focus: Full body strength with an emphasis on leg exercises
  • Equipment: Medium-to-heavy dumbbells (10-25 lbs recommended)

What Makes This Workout Stand Out?

The beauty of this workout lies in its robust yet accessible structure. Performed entirely from a standing position, it targets your full body with a special emphasis on those all-important leg muscles. And the best part? It's only 30 minutes long!

Meet Your Trainer

Lindsey Bomgren, a Certified Personal Trainer (CPT) from Nourish Move Love, will guide you through this workout. Lindsey's expertise ensures that you're not just breaking a sweat, but also doing each exercise correctly to maximize effectiveness and prevent injury.

Program Details

This workout marks the kick-off of Lindsey's 2-Week Build 30 Program. The program focuses on full-body strength training, but each workout has a special target area—in this case, your legs. This thoughtful programming helps maintain a balanced routine while pushing you to new fitness heights.

Workout Structure

Understanding the structure of your workout is the first step toward mastering it. Let's break down how this 30-minute session is organized.


The entire workout is performed while standing, which makes it easy on your joints and accessible without the need for a large amount of space or special equipment. This is excellent news if you're exercising at home or in a compact area.


The workout comprises three main components:

  1. Rep Challenge: 30 squats to alternating overhead shoulder press
  2. 2 Giant Sets: 4 exercises per set, performed in timed intervals (30 seconds work, 15 seconds rest)
  3. 3-Minute Ladder Burnout: Squat to alternating overhead press, low squat hold, and pulse to finish

By breaking the workout into these segments, you're targeting multiple muscle groups efficiently. Let's dive into each component.

Rep Challenge

Kick things off with a punch by taking on the Rep Challenge. This comprises of 30 squats paired with alternating overhead shoulder presses. It's an excellent way to engage both lower and upper body muscles right from the get-go.

Giant Sets

Giant Sets are a fantastic way to maximize muscle engagement in a short amount of time. Each Giant Set has four exercises. You'll perform each exercise for 30 seconds, followed by a 15-second rest. This cycle is repeated three times for each Giant Set.

  • Giant Set One:

    • Eccentric Squats
    • Back Row
    • Dumbbell Clean and Split Lunge Snatch
    • Rack and Pivot Squat Thruster
    • Lateral Lunge and Front Raise
  • Giant Set Two:

    • Squat to Alternating Clean and Squat Thruster
    • Bicep Curl and Curtsy Lunge
    • Lunge Swing and Single Arm Shoulder Press
    • Sumo Deadlift, Back Row, and Two Lateral Squats

3-Minute Ladder Burnout

End your workout with a high-intensity, 3-minute Ladder Burnout. This section includes a combination of squat to alternating overhead presses, low squat holds, and pulses. This burnout ensures you leave the workout feeling accomplished and thoroughly worked.

Complete Workout Overview For A Leg-Focused Full Body Routine

Key Exercises

Let's break down the key exercises you'll be performing. Knowing the details can help ensure you're executing each move correctly and getting the maximum benefit from your workout.

Giant Set One

  1. Eccentric Squats:

    • Muscles Targeted: Legs, glutes, quadriceps, hamstrings, hips, and core.
    • Description: Lower slowly into a squat to build muscle activation throughout the movement.
  2. Back Row:

    • Muscles Targeted: Upper and mid-back, biceps, shoulders, and core.
    • Description: Bend forward slightly, pulling dumbbells towards your waist, emphasizing squeezing your shoulder blades.
  3. Dumbbell Clean and Split Lunge Snatch:

    • Muscles Targeted: Legs, glutes, shoulders, and core.
    • Description: Perform a clean, then move into a split lunge before executing a snatch.
  4. Rack and Pivot Squat Thruster:

    • Muscles Targeted: Legs, glutes, shoulders, and core.
    • Description: Rack the dumbbells at shoulder height, squat down, and then push through your heels to pivot and thruster up.
  5. Lateral Lunge and Front Raise:

    • Muscles Targeted: Gluteus medius, quads, hips, inner thighs, shoulders, and core.
    • Description: Perform a lateral lunge combined with a front raise for a full-body movement.

Giant Set Two

  1. Squat to Alternating Clean and Squat Thruster:

    • Muscles Targeted: Full body—primarily legs, glutes, and shoulders.
    • Description: Combine a squat with an alternating clean and finish with a squat thruster.
  2. Bicep Curl and Curtsy Lunge:

    • Muscles Targeted: Biceps, legs, glutes, and core.
    • Description: Curl the weights as you lunge diagonally behind your standing leg.
  3. Lunge Swing and Single Arm Shoulder Press:

    • Muscles Targeted: Legs, glutes, shoulders, and core.
    • Description: Swing weights as you lunge, then press them overhead with one arm.
  4. Sumo Deadlift, Back Row and Two Lateral Squats:

    • Muscles Targeted: Quads, glutes, hamstrings, hips, lower to mid-upper back, and inner thighs.
    • Description: Perform a sumo deadlift and back row before executing two lateral squats.

Ladder Burnout

  1. Squat to Alternating Overhead Press:

    • Description: Integrate a squat with an overhead press to ensure you're working both lower and upper body muscles.
  2. Low Squat Hold and Pulse:

    • Description: End on a high note retaining muscle tension with a low squat hold and pulses to exhaust the involved muscle groups.

Detailed Exercise Instructions

Let's deep-dive into the instructions for some standout exercises. This will help you understand the proper form and benefits of each movement.

Squat to Alternating Shoulder Press

This exercise is great for a full-body workout with an emphasis on the legs.

  1. Stance: Stand with your feet shoulder-width apart.
  2. Movement: Lower into a squat position while keeping your back straight. As you rise, press a dumbbell overhead with one hand.
  3. Target Areas: Legs, glutes, quads, arms, biceps, shoulders, and core.
  4. Tips: Ensure your knees don't extend past your toes and engage your core throughout the movement.

Eccentric Squat

Focused primarily on leg muscles, this will help develop strength and control.

  1. Stance: Feet should be shoulder-width apart.
  2. Movement: Lower yourself into a squat position slowly (3-4 seconds down), then rise back to standing.
  3. Target Areas: Legs, glutes, quadriceps, hamstrings, hips, and core.
  4. Tips: Control your descent and avoid bouncing or “dropping” into the squat.

Lateral Lunge and Front Raise

This exercise targets multiple groups with a single motion.

  1. Stance: Stand tall with feet together.
  2. Movement: Step out to the side into a lateral lunge while simultaneously raising your arms in a front raise.
  3. Target Areas: Gluteus medius, quads, hips, inner thighs, shoulders, and core.
  4. Tips: Make sure to keep your raised arm parallel to the ground and your lunging leg's knee in line with your foot.

Sumo Deadlift, Back Row, and Lateral Squat

This complex movement is excellent for hitting various muscle groups.

  1. Stance: Start in a sumo stance with feet wider than shoulder-width, toes pointing out.
  2. Movement:
    • Sumo Deadlift: Lower your body by bending your knees and hinging at your hips.
    • Back Row: Once lowered, pull the dumbbells toward your hips.
    • Lateral Squats: Move laterally into a squat from the sumo position, alternating sides.
  3. Target Areas: Quads, glutes, hamstrings, hips, lower to mid-upper back, and inner thighs.
  4. Tips: Keep your back flat and engage your core to stabilize during the back row.

Complete Workout Overview For A Leg-Focused Full Body Routine

Additional Information

So you've got a solid understanding of the workout, but there's more! Let's explore some additional resources and information to help make the most of this training plan.

Workout Plan Download

For added convenience, grab the free PDF calendar available for the entire workout plan on the Nourish Move Love website. Having a structured plan can be incredibly motivating and help you track your progress.

Suggested Use

For a well-rounded routine, perform this workout once a week. You can pair it with other workout sessions like upper-body workouts, cardio, or training to ensure all muscle groups are getting the attention they need.


Got questions? Let's answer some FAQs.

What’s a Good Leg Day Schedule?

A good leg day schedule combines compound exercises (like squats and deadlifts) with isolation exercises to address muscle imbalances. Make sure to include both lift-heavy sessions and lighter, endurance-focused days for balanced training.

What is the Most Effective Leg Exercise?

Squats come out on top for effectiveness. They involve multiple muscle groups, including glutes, quads, hamstrings, and core. Variations like front squats, back squats, and goblet squats keep things interesting and challenging.

Additional Resources

Looking to diversify your workouts? Here are some additional options that Lindsey and Nourish Move Love offer:

  • 30-Minute Dumbbell Strength Workout
  • Time-Drop Dumbbell Workout
  • Kettlebell Leg Workout with Abs
  • HIIT Workouts

With these alternatives, you can mix and match to keep your fitness routine fresh and exciting.

Complete Workout Overview For A Leg-Focused Full Body Routine

Contact and Comments

Lindsey Bomgren is not only your trainer but a for any queries you might have. Feel free to reach out!

Also, the Nourish Move Love community loves feedback. Share your thoughts and experiences to help others on their fitness journey.


It's important to note that the Nourish Move Love site earns commission from product purchases made through affiliate links at no additional cost to you. This helps the site and keeps high-quality programs coming your way!

Complete Workout Overview For A Leg-Focused Full Body Routine

Stay Connected

For more and fitness tips, subscribe to free weekly workout plans delivered via email. Stay motivated and keep moving toward your fitness goals!

And there you have it—a comprehensive, leg-focused full-body workout that will keep you on your toes, quite literally! Enjoy the challenge, embrace the burn, and celebrate your progress. Here's to stronger legs and a fitter you!

Find Your New Complete Workout Overview For A Leg-Focused Full Body Routine On This Page.

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