35-Minute Legs and Chest Workout (SplitStrong 35, DAY 6)

LEGS and CHEST — combining two large muscle groups in one efficient, strength workout! Super-setting leg exercises and chest exercises in the best chest and legs dumbbell workout at home.

This is DAY 6 of our SplitStrong 35 Workout Program.

Jump to Legs and Chest Workout Outline

Squats, deadlifts, lunges, chest presses, chest flys and push ups — 10 compound strength exercises targeting two LARGE MUSCLE GROUPS: the LEGS and CHEST!

Build strength in your upper and lower body with this efficient 35-minute legs and chest workout (that will also raise your heart rate, no jumping)!

Can I super-set chest and legs together?

YES! Chest and legs are two powerful muscle groups — so you can reach for your heavy weights AND get a lot of “bang for your buck”.  

If you want an efficient workout at home in a short amount of time, you’re going to get that with pairing chest and legs together.

And exercises that work your chest don’t tend to rely on power from your legs (and vice versa). So you can truly work each muscle group to fatigue, without compromising your power or form in the other muscle group. 

Dumbbell Legs and Chest Workout At Home

35-Minute Legs and Chest Workout

Two major muscle groups in one muscle-building, chest and legs workout using dumbbells. 

Super-setting leg exercises to build explosive leg power with chest exercises to build upper body strength.

And some complex movements like a glute bridge and chest press to hit both muscle groups at the same time while also building core strength.

LIFT HEAVY and challenge yourself. 

Workout Equipment:

A medium-to-heavy set of dumbbells.

I recommend 8-30 lbs depending on your fitness level. I’m using 15 and 20 lb dumbbells in this workout.

The Goal: The last 2-3 reps of each exercise should feel challenging to complete; that means you chose the right weights. Or aiming to complete sets of 12 reps in the 40 second intervals.

Workout Instructions:

Click here to follow along with the Legs and Chest Workout video at the top of this post.

I’ll coach you through the entire workout, keeping track of the timed intervals, providing form cues and modifications.

Alternatively, work through the legs and chest exercises below at your own pace.

The workout format:

  • 5 Circuits, repeating each circuit x2 before closing it out and moving on to the next circuit.
  • 2-3 Exercises Per Circuit
  • 40 Seconds Work/20 Seconds Rest Per Exercise

Cross body chest fly | Legs and Chest Workout

Dumbbell Chest and Leg Workout At Home

CIRCUIT ONE:

  1. Hand Release Push Up
  2. 2 Deadlifts + 2 Squats
  3. 2 Standing Chest Flys + 1 Reverse Front Raise

CIRCUIT TWO:

  1. Lunge, Lunge, Squat Thruster
  2. Dumbbell Chest Fly

CIRCUIT THREE:

  1. Single Leg Glute Bridge (right) + Single Arm Chest Press (left)
  2. Double Leg Glute Bridge + Dumbbell Chest Press
  3. Single Leg Glute Bridge (left) + Single Arm Chest Press (right)

CIRCUIT FOUR:

  1. Curtsy Lunge + Squat (right leg first set, left leg second set)
  2. Narrow Chest Press + Chest Fly Combo

CIRCUIT FIVE:

  1. 2 Push Ups + 2 Dumbbell Sumo Squats
  2. Lateral Squats

11 Leg and Chest Exercises Using Dumbbells

1. Hand Release Push Up

Targets: The chest muscles (pecs or pectoralis major), deltoids (shoulders), triceps, back and core.

how to do a hand release push up | chest exercises at home

How to do a Hand Release Push Up:

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers.
  2. Hold this position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Slowly lower your chest down towards the ground, elbows fall back towards your body. Maintain a straight line with your body — head, chest and legs in one straight line.
  4. Once your chest hits the mat, lift your palms off the ground (“hand release”) for a moment.
  5. Then replant your hands on the mat near your chest and push back up into high plank position (pushing your body up in one straight line from head to heels).

Modification: Perform a modified, kneeling push up. Or lower your chest to the mat on your toes, then push back up to the top of your push up from your knees. Option to omit the hand release and perform standard push ups.

2. 2 Deadlifts + 2 Squats

Targets: Legs, glutes, quads, hamstrings, hips and core.

how to do dumbbell deadlifts and dumbbell squats

How to do 2 Deadlifts + 2 Squats:

  1. Stand with feet hip-distance apart, toes pointing forward. Hold a dumbbell in each hand at your hips, palms facing your body.
  2. Hinge at your hips with your knees slightly bent to lower the dumbbells down towards your knees/shins. Think of pushing your butt back towards the wall behind you while keeping a flat back and neutral neck. Dumbbells stay close to the body.
  3. Keeping your core tight, push through your heels to stand straight up; completing the dumbbell deadlift. Full hip and leg extension at the top of the movement. Repeat x2 dumbbell deadlifts.
  4. From here, take the dumbbells to your sides and lower your hips down, parallel with your knees, performing a standard squat.
  5. Again drive through your heels to stand tall. Repeat x2 dumbbell squats.

3. 2 Standing Chest Flys + 1 Reverse Grip Front Raise

Targets: Arms, chest, shoulders, abs and core.

how to do a standing chest fly with dumbbells

How to do a Standing Chest Fly:

  1. Stand with your feet hip width apart, knees slightly bent.
  2. Hold one dumbbell in each and at your sides; palms facing out away from the body. Shoulder blades pulled down towards your hips.
  3. Squeeze your chest as you lift your right hand across your body (45 degree angle crossover); parallel to your left shoulder. Think “right pinky finger to left shoulder”. Palm up towards the ceiling.
  4. Keep a soft bend in your elbow as you lower the dumbbell back to starting position with control.
  5. Repeat on the left hand.
  6. Then perform a reverse grip front raise, lifting both dumbbells straight in front of you, up to shoulder height. Palms facing up towards the ceiling. With control, lower the dumbbells back to starting position.

4. Lunge, Lunge, Squat Thruster

Targets: Legs, glutes, quads, hamstrings, hips, calves and core.

how to do a lunge thruster with dumbbells

How to do a Lunge Thruster:

  1. Stand with your feet hip width apart, knees slightly bent.
  2. Hold one dumbbell in each hand, weights front racked at shoulder height.
  3. Step your right foot back in a reverse lunge, lowering your right knee towards the floor and aiming for 90 degree angles in both knees.
  4. Press through your right heel and squeeze your right glute to return to standing.
  5. Step your left foot back in a reverse lunge, lowering your left knee towards the floor and then pressing through your left heel to return to standing.
  6. Then lower your hips as you sit back in a standard squat, aiming to get both thighs parallel to the ground. Press through your heels to stand, driving both dumbbells overhead.
  7. Return to the starting position and repeat this pattern.

Modification: Option to hold the weights at your sides (versus front racked), and omit the thruster. Performing two reverse lunges and a standard squat with the weights at your sides.

5. Dumbbell Chest Fly

Targets: Chest muscles and shoulders.

how to do a dumbbell chest fly

How to do a Lying Chest Fly:

  1. Lay flat on your back (on the ground, on a bench, or on a stability ball) with one dumbbell in each hand. Arms extended overhead, wrists stacked over shoulders and palms facing in toward one another.
  2. Press your feet firmly into the floor and activate your core by pressing your lower back into the ground.
  3. 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.
  4. Exhale as you pull the dumbbells back to starting position. Keeping your chest puffed out and your elbows slightly bent.

6. Single Leg Glute Bridge + Single Arm Chest Press

Targets: Gluteus maximus (large glute muscles), gluteus medius (side butt muscles or outer glute muscles), gluteus minimus (hip extension), hamstrings, pectoralis major muscles (chest), core and lower back.

How to do a Single Leg Glute Bridge + Single Arm Chest Press | Legs and Chest Workout

How to do Single Leg Glute Bridge + Single Arm Chest Press:

  1. Lie flat on your back, holding a dumbbell in your right hand at your chest, elbow bent at a 90 degree angle. Bend your left knee at a 90 degree angle, left foot planted on the mat. And extend your right leg long.
  2. Press through the heel of your left foot to lift your hips up performing a single leg glute bridge. Hold this position, squeezing your glutes and engaging your core to protect your lower back.
  3. Then perform a single arm dumbbell chest press, pushing the dumbbell in your right hand overhead. Right wrist stays stacked over right shoulder. With control, lower the dumbbell back towards your chest and repeat.

Modification: Option to perform a double leg glute bridge hold (verse single leg glute bridge hold). Or omit the glute bridge and perform a single arm chest press.

7. Double Leg Glute Bridge + Narrow Chest Press

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

how to do a glute bridge and chest press | Legs and Chest Workout

How to do a Glute Bridge + Narrow Chest Press (Bench Press):

  1. Lie flay on your back with your legs bent at 90 degrees (feet flat on the floor).
  2. Option to hold one heavier dumbbell horizontally or two dumbbells (one in each hand, narrow grip, palms facing in).
  3. Drive through your heels, squeezing your butt to lift your hips up toward the ceiling. As you bridge, press the dumbbell(s) straight up in line with your shoulders (narrow chest press).
  4. Then, slowly lower the dumbbell(s) towards your chest as you lower your hips to hover about an inch off the ground (avoid relaxing all the way to maintain tension on the glutes).
  5. Repeat this movement.

8. Curtsy Lunge + Squat

Targets: Legs, glutes, quads, hips and abductors (outer glutes).

how to do a curtsy lunge and squat with dumbbells

How to do a Curtsy Lunge + Squat:

  1. Stand with feet hip-distance apart. Holding a dumbbell in each hand at your sides.
  2. Step your right leg back into a curtsy lunge (right shin should meet left calf), right knee lowers towards the mat. Lowering your hips until both knees reach a 90 degree angle, front thigh parallel to the floor.
  3. Then squeeze your left leg glute, driving your back, right leg forward as you stand up back to the starting position.
  4. With feet hip distance apart, sit your hips back into a squat, aiming to get your thighs parallel to the floor. Press through your heels to return to standing.
  5. Repeat this movement then switch sides to perform on the left leg.

9. Narrow Chest Press + Chest Fly 

Targets: Upper arms, chest, shoulders and triceps.

how to do a narrow chest press and chest fly

How to do a Narrow Chest Press + Chest Fly:

  1. Lay flat on your back (on the ground, on a bench, or on a stability ball) with one dumbbell in each hand. Arms extended overhead, wrists stacked over shoulders and palms facing in toward one another.
  2. Press your feet firmly into the floor and activate your core by pressing your lower back into the ground.
  3. 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.
  4. Exhale as you pull the dumbbells back to starting position. Keeping your chest puffed out and your elbows slightly bent.
  5. Then inhale as you lower both dumbbells towards your chest, wrists stacked over shoulders, elbows dropping towards ribcage.
  6. Exhale as you push both dumbbells up in a straight line, ending with your arms straight overhead, wrist over shoulders.

10. 2 Push Ups + 2 Dumbbell Sumo Squats

Targets: Legs and chest — glutes, quads, inner thighs, chest, shoulders, triceps and core.

how to do a Dumbbell Burpee | Legs and Chest Workout

How to do a 2 Push Ups + 2 Dumbbell Sumo Squats (Dumbbell Burpees):

  1. Start in a high plank position, hands on dumbbells (or planted on the mat outside your dumbbells), shoulders stacked over wrists, core  engaged.
  2. Lower down into the bottom of a push up, lead with your chest and letting your elbows fall back towards your body. Then push back up to high plank. Repeat x2 push ups.
  3. Then hop (or step) your feet up to the the top of your mat; feet landing outside of your hands in a wide squat stance, toes facing forward or slightly out.
  4. Squeeze your glutes and pull your thighs together as you stand tall, pulling your dumbbells up between your legs. Repeat x2 wide stance sumo squats.

Modification: Step your feet back to high plank verse hop or jump. Option to omit the weights and perform as a bodyweight exercise. Or add an incline, placing your hands on a chair or bench to bring the ground closer to you.

11. Lateral Squats

Targets: Legs, mainly the hips, gluteus medius (or outer glute muscles that controls hip movement and side-to-side movements), quads and inner thighs.

how to do lateral squats

How to do Lateral Squats:

  1. Start with your feet wider than your hips, think a wide squat stance. Knees and toes should be pointing forward (or toes just slightly turned out away from your body). Add weight by holding one dumbbell at your chest.
  2. Shift your weight into your right heel as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
  3. Then, drive through your right foot to reverse the movement, pushing you back up to center.
  4. Repeat on your left leg.

SplitStrong 35 Free 2-Week Workout Program

A 2-week, FULL BODY workout plan with new workout videos DAILY — a 5 day workout split, 35-minutes a day, 5-days a week.

If you liked this legs and chest workout (day six of the SplitStrong 35 workout plan); download the full training plan.

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35 Minute Chest and Legs Workout At Home with Dumbbells

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2 comments
  1. Thank you so much for these awesome workouts! The time goes so fast. I love your encouragement and I look forward to working out with you!