30 Minute Cardio Legs And Biceps Dumbbell Triset Workout to Build Muscle and Lose Fat

This intense 30-minute dumbbell workout is designed to torch fat and sculpt lean muscle with cardio-infused trisets targeting your legs and biceps. Each triset includes a lower body move, a biceps burner, and a cardio blast — all with minimal rest to keep your heart rate high and muscles fired up!

🔥 Workout Focus:

Build powerful legs & strong biceps

Burn serious calories

Boost endurance with full-body cardio

Dumbbell-only, no jumping modifications included

🏋️‍♂️ Format:

Trisets: 3 exercises back-to-back

40 seconds work / 20 seconds rest

2 rounds per triset

The movements are:
1 - Seal Jacks
2 - Sumo Squats
3 - Alternating Cross-Body Hammer Curls

4 - 4 High Knees to 4 Mountain Climbers
5 - Alternating Forward Lunges
6 - Alternating Bicep Curls

7 - Lateral Twist Turns
8 - Glute Bridge
9 - Reverse Curls

10 - Scissors
11 - Romanian Deadlift to Calf Raise
12 - 90 Degree Bicep Curls to Rotation

13 - Dumbbell Vertical Press Jacks
14 - Narrow Stance Squats
15 - Drag Curls

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Disclaimer:
If you join me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to assess your health and wellness with your doctor or physician before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. Raw Soul Fitness will not be responsible or liable for any injury, harm, losses or damages you sustain as a result of this video.
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