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25-Minute Chest and Legs Workout (Athlete 25 Day 6)

By: Lindsey Bomgren, CPT | January 12, 2026

Build functional full body strength with this chest and legs workout. You’ll alternate powerful chest exercises (presses, flys and push-ups) with classic lower body strength exercises (squats, step-ups and glute bridges) in efficient supersets. Lift heavy, move athletically and hit muscle-building fatigue in under 30 minutes using a set of dumbbells.

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This is DAY 6 of my Athlete 25 Program.

woman performing a squat with heavy dumbbells as part of chest and leg workout

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Day 6 of my Athlete 25 Workout Program focuses on 2 of my favorite muscles to train at home: the legs and chest. I love starting a new week with this workout because the legs and chest are both large, powerful muscles — which means you can train hard and lift heavy.

It may be slightly unconventional, but training the chest and legs together is actually a smart and strategic way to train, especially if you’re short on time or want to make your workouts more efficient.

Unlike traditional upper body/lower body workout splits, training the chest and legs together:

Ensures balanced training split: especially beneficial for people who tend to overtrain either the upper body or lower body alone.
Increases calorie burn: the legs and chest are both large muscles, which means that training them spikes your heart rate and increases metabolic demand, leading to a higher calorie burn. This can support fat loss and weight loss goals.
Minimizes rest time: since your chest and legs don’t work together in most movements, training them in the same session allows one to rest while the other works. This saves you time by reducing the overall rest time needed during your workout and allows you to increase your training volume, leading to muscle growth.

Training these two muscle groups together is also incredibly functional. Most movements outside the gym (like carrying groceries or playing sports) require your upper body and lower body to work together. Training the chest and legs together in a controlled environment allows you to practice coordinating strength, stability and power across your total body, just as you do in your everyday life.

husband and wife performing a reverse lunge as part of chest and leg workout

Workout Details

Build strength in the legs and chest with this quick and effective strength workout at home.

I suggest doing this chest and leg workout once a week as part of a well-rounded workout routine.

Workout Equipment

Medium-to-Heavy Dumbbells. I’m using 15-30 lbs. Optional bench.

Workout Instructions

Follow along with the guided 25-Minute Leg and Chest Workout on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.

Your Workout Looks Like This:

2 Strength Circuits (3 exercises per circuit)
1 Power and Core Circuit (1 power cardio exercise and 1 core exercise)
Timed Intervals (Complete each strength exercise for 40 seconds of work, followed by 15 seconds of rest. Complete each power and core exercise for 30 seconds of work in back-to-back intervals.)
Trisets (Repeat each strength circuit x3 sets and the power and core circuit x2 sets.)

Workout Outline

Buy In: Lateral Bound and Jump

Circuit 1:

Heels Up Squat
Chest Press
Step Ups

Power and Core:

Box Jumps
Push-Ups

Circuit 2:

Curtsy Lunge
Chest Fly
Hamstring Glute Bridge

1. Heels Up Squat

Targets: Legs, quads, glutes, hamstrings, inner thighs (hip abductors), chest and core.

man and women performing squats with heels elevated as part of chest and leg workout

How To Do a Heels Up Squat

Place a set of dumbbells on the ground behind your feet. Stand with your feet hip width apart, placing your heels on the bar of each dumbbell. Hold two dumbbells by your sides. Engage your core.
Inhale as you bend your knees and sit your hips back (as if sitting down in a chair). Aim for 90 degree bends at each knee, focusing on pushing your knees out (not letting them cave in). Keep your torso in an upright position.
Exhale as you press through your heels to stand tall, driving your hips forward to return to the standing position.

Modification: Perform standard squats with feet flat on the floor.

2. Chest Press

Targets: Chest (pecs), shoulders (deltoids) and triceps.

woman and man performing chest presses as part of leg and chest workout

How To Do A Dumbbell Bench Press

Lay flat on your back (on the ground, on a bench, incline bench, or on a stability ball) with knees bent and feet flat on the floor. Hold one dumbbell in each hand (palms facing knees), elbows bent at a 90-degree angle.
Exhale as you push both dumbbells overhead at the same time; dumbbells stacked over shoulders at the top of the press. Make sure your wrists are strong and in line with your shoulders.
Lower the dumbbells back towards your chest with control.

3. Step Ups

Targets: All three parts of the glutes — the gluteus maximus, gluteus medius, and gluteus minimus.

couple performing step ups to target quads and glutes

How To Do A Step Up

Start standing in front of a bench or chair, feet shoulder-width apart, core tight and engaged. Option to hold a dumbbell in each hand at your sides.
Step your right foot up onto the bench, planting your right heel firmly on the surface.
Using the muscle in your right glute (rather than momentum from your left leg), press through your right heel to stand tall. As you stand, drive your left knee up to hip-height.
With control, slowly lower your left foot down to touch the ground, then step your right foot off the bench, returning to the starting position.

Modification: Perform a standing reverse lunge and knee drive.

4. Box Jumps

Targets: Quadriceps, glutes, hamstrings, calves, hip flexors and core.

woman performing box jumps while man performs squat jumps as part of chest and legs workout

How To Do A Box Jump

Start standing in front of a bench, feet hip-distance apart and a soft bend in your knees. Lower your hips to find a loaded athletic stance.
Sit your hips back and swing your arms behind you to prepare.
Then, explosively drive through the balls of your feet to jump into the air, landing softly with both feet planted on your bench. Keep your knees soft during your landing to protect your joints.
Step or hop your feet off the bench, returning to the starting position.

Modification: Perform squat jumps from the ground if you don’t have a bench available.

5. Push-Ups

Targets: Chest, shoulders, triceps, back, abs and core muscles.

couple performing push ups together as part of chest and legs workout

How To Do A Push-Up

Start in a standard high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides, keep elbows tight to the body).
Once at the bottom of your push up, exhale as you push back up into high plank position (top of your push up position).

Modification: If you can’t do a full push-up on your toes, you can substitute one of these push-up modifications. If push-ups hurt your wrists, substitute one of these exercises for wrist pain.

6. Curtsy Lunge

Targets: Legs, quads (thighs), gluteus maximus, hip flexors and core.

woman and man demonstrating how to perform a curtsy lunge with dumbbells

How To Do A Curtsy Lunge

Stand with your feet hip-distance apart, holding a pair of dumbbells at your sides.
Step your left leg back into a curtsy lunge. Your left knee should meet the right calf as your left knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
Squeeze your right glute to reverse the movement, stepping your left foot back to center and standing tall.
Repeat on the opposite leg, stepping your right foot back into a curtsy lunge before squeezing through the left glute to stand tall.

7. Chest Fly

Targets: Chest muscles, both the larger pectoralis major and the smaller pectoralis minor.

woman on bench performing chest fly as part of chest and legs workout

How To Do A Chest Fly

Lay flat on your back (on the ground, on a bench, or on a stability ball) with one dumbbell in each hand, arms extended above your shoulders, palms facing in towards each other. Press your feet firmly into the floor.
Inhale as you slowly open your arms, lowering the dumbbells in a wide arc until they reach shoulder level (or the ground). Your elbows should remain soft and not over-extended (slight bend in the elbows).
Exhale as you pull the dumbbells back to starting position, squeeze your chest muscles together. Keeping your chest puffed out and your elbows slightly bent.

8. Hamstring Glute Bridge

Targets: Glutes, hamstrings, hips, low back and core.

man and woman performing a hamstring glute bridge

How To Do A Hamstring Glute Bridge

Lie on your back with your knees bent, about two feet away from your bench (couch or chair). Being further from your bench places the work into your hamstring rather than your glutes. Make sure your bench is stable and won’t slide out from underneath you.
Place your right heel on the edge of your bench. Right leg bent at 90 degrees. Extend your left leg overhead, bending your left knee to 90-degrees.
Then, drive through your right heel, squeezing your right glute to raise your hips.
With control, lower your hips, hovering an inch off the ground before repeating.

Modification: Perform hamstring glute bridges from the ground if elevating your heel isn’t comfortable.

FAQs

Can you train chest and legs on the same day?

Training legs and chest together in a superset format is an efficient way to maximize your work time during a workout. One muscle group “rests” while the other “works”. This is an efficient way to work both muscle groups into a full body workout split training program.

What are common training splits?

There are many different ways of structuring training splits. The bodybuilding split/”PPL” split (push muscles/pull muscles/leg muscles), the upper/lower split (alternating legs and arms each day) and full body split (training full body daily) are popular options.