This two-for-one workout will target your quads, hamstrings, delts, and traps for serious growth in both your legs and your shoulders.

All you need is one set of dumbbells and 30 minutes—and that means you have no excuse to not incorporate this quick-hit circuit into your weekly fitness regimen. It's about as quick, easy, and effective as it gets.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Complete the first two exercises (marked 1A and 1B below) as one combination move. You'll do a dumbbell squat followed by a dumbbell shoulder press—that's one rep—and another dumbbell squat to shoulder press, and so on, for a total of 10 reps in each circuit.

Once you've finished all exercises in the circuit, rest for 30 to 60 seconds. Repeat the entire circuit for 4 to 6 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

For more legs and shoulder work: 

Check out one of our favorite 60-minute legs- and shoulder-crushing workouts, our 10 workouts to do on legs day, and our best dumbbell-only shoulders workout.

For a complete archive of our daily quick-hit routines, go to