DAY 6 of our Strong 20 Program: 20-Minute Chest and Leg Workout with Dumbbells!
This ALL STRENGTH Upper Body and Leg Workout alternates lower body circuits and chest circuits in a spicy superset format to reach muscle fatigue in just 20 minutes.
► This is DAY 6 of our Strong 20 Workout Challenge! Find all of our Strong in 20 Workouts in this playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbhsmJMIxMOQEZgJ4FXplRj0&si=OBQNdyeQonsZ_p9X
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THE WORKOUT: 20-Minute Chest and Leg Workout
► EQUIPMENT: Medium to heavy set of dumbbells. We're using 10-20 lbs.
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
5 circuits (2 exercises/circuit)
Perform each exercise for 30 seconds of work, moving immediately from move 1 to move 2 (1 consecutive minute of work), followed by 30 seconds of rest.
Repeat each circuit x2 sets
ADD 10 push ups before each chest circuit
►Workout Outline:
1⃣ CIRCUIT ONE: Legs
1) Squats
2) Squat + Lateral Lunge
2⃣ CIRCUIT TWO: Chest
1) Dumbbell Chest Press (palms out)
2) Alternating Reverse Chest Press (palms to face)
3⃣ CIRCUIT THREE: Legs
1) Staggered Deadlift
2) Staggered Deadlift + Reverse Lunge
4⃣ CIRCUIT FOUR: Chest
1) Chest Fly
2) 1 Narrow Floor Press + 1 Chest Fly
BURNOUT (40 seconds per move, no repeats)
1) 1 Push Up + Burpee Step In + 2 Squats
2) Chest Press + Glute Bridge
►TIME STAMPS:
00:00 Workout Introduction
01:10 Warm Up
04:40 Circuit 1
08:40 Circuit 2
12:05 Circuit 3
16:00 Circuit 4
19:10 Burnout Circuit
22:00 Cool Down/Stretch
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
Find This Workout on NML: https://www.nourishmovelove.com/strong-20-chest-leg-workout
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LINDSEY WEARING (affiliate links):
► strongfeel Strength Training Shoes — https://creatoriq.cc/3TP69hl
► Base Pace Legging -- https://creatoriq.cc/3DH1SrW
► All Yours High Neck Tank - https://creatoriq.cc/3DJhN91
► lululemon Energy Bra -- https://creatoriq.cc/3LsxvHF
RACHEL WEARING (affiliate links):
► chargefeel Training Shoes — https://creatoriq.cc/3DDrcz4
► Wunder Train Legging -- https://creatoriq.cc/3BUu3CE
► Ebb To Street Cropped Tank -- https://creatoriq.cc/3Slommy
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DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/strong-20
WEEK 1:
Day 1: Legs and Back - https://youtu.be/gld5_qx3F4E
DAY 2: Arms and Shoulders - https://youtu.be/5IuGmKH-V7o
DAY 3: Glutes and Abs - https://youtu.be/ZPOlySqbQQw
DAY 4: Standing Core - https://youtu.be/quDJ_0Th6dA
DAY 5: Full Body Functional Strength - https://youtu.be/AQy2WRd1nTk
WEEK 2:
DAY 6: Legs and Chest - You are here!
DAY 7: Back and Arms - https://youtu.be/j5kOjZnKM44
DAY 8: Thighs, Legs and Abs - https://youtu.be/cQsL5TX4SLM
DAY 9: Functional Core - https://youtu.be/wK_dTq4TEHU
DAY 10: Full Body Functional Training - https://youtu.be/Em7_zNoD0-w
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►Is this workout Pregnancy-Friendly? Yes! Follow the workout modifier and slow down exercises as needed. If you aren't comfortable lying on your back, take the chest presses and chest fly from an exercise ball or bench.
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