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20-Minute Chest and Leg Workout (Strong 20, Day 6)

Build muscle, burn calories and increase strength in the upper and lower body with this Chest and Leg Workout. This all strength workout supersets chest exercises and leg exercises together to maximize muscle building in a short amount of time. These are big, powerful muscle groups – which means that training them together is an efficient way to build muscle at home.

This is DAY SIX of our Strong 20 Program.

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The most efficient workouts target big muscle groups and minimize rest time. Today’s workout does both: focusing on the big lower body and chest muscles and combining exercises in a challenging and efficient superset format.

The sixth day of our Functional Strength Training Program focuses on the two powerful muscle groups: the legs and chest.

Supersets increase the intensity of workouts by overloading a muscle group. Performing moves consecutively with minimal rest time maximizes muscle building time in the workout.

This superset-style workout alternates lower body circuits with chest circuits. That means you’re “resting” the opposing muscle group during your “work time” for the first muscle group.

Reach muscle fatigue in just 20 minutes by picking up your heavy weights for today’s workout.

two women performing a lateral lunge as part of chest and leg workout

Chest and Leg Workout 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 The Benefits of Training Chest and Legs Together?

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

two women performing a staggered deadlift

20-Minute Chest and Leg Workout

Strong 20: Day 6

Build strength in the legs and chest, using just a set of dumbbells.

This functional strength workout combines the best lower body exercises and chest exercises to target the muscles that support your body through all your daily movements.

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

Workout Equipment:

A medium-to-heavy set of dumbbells.

I recommend 8-30 lbs depending on your fitness level. We’re using 10-20 lb dumbbells in this workout. The last 2-3 reps of each exercise should be challenging to complete with good form.

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Workout Instructions:

Follow along with the guided Leg and Chest Workout At Home on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 5 Circuits (2 exercises per circuit)
  • Timed Intervals (30 seconds of work per move. Perform each move back-to-back (one minute of consecutive work). Then rest for 30 seconds)
  • Repeat Each Circuit x2 Sets
  • Burnout Finisher (2 moves; 40 seconds per move)

Workout Outline

CIRCUIT ONE: Legs

  1. Squat
  2. Squat and Lateral Lunge

CIRCUIT TWO: Chest

  1. Dumbbell Chest Press
  2. Alternating Reverse Grip Chest Press

CIRCUIT THREE: Legs

  1. Staggered Deadlift
  2. Staggered Deadlift and Reverse Lunge

CIRCUIT FOUR: Chest

  1. Chest Fly
  2. Narrow Chest Press and Chest Fly

BURNOUT:

  1. Push Up, Burpee Step In and Two Squats
  2. Chest Press and Glute Bridge

Prefer to Watch On YouTube?

youtube icon Leg + Chest Workout

8 Best Chest and Leg Exercises

Squat

Targets: All of the major muscle groups in the lower body: the glutes, hamstrings, quads and lower back.

two women performing squats as part of chest and legs workout

How To Do A Squat

  1. Start in a standing position, feet hip-width apart or slightly wider, core engaged. Hold a dumbbell in each hand, dumbbells at your sides.
  2. With chest up, lower down into a squat, pushing your hips back and down untill your hips align with your knees (making a 90-degree angle with your hips and knees). Knees push out towards your outer three toes.
  3. Then exhale as you drive through your heels, squeezing your glutes to stand tall and return to the starting position.

Modification: perform this move with one single dumbbell at your chest (goblet hold) rather than with two dumbbells.

Squat and Lateral Lunge

Targets: Legs, quads, outer glutes (gluteus medius), inner thighs (adductors), hips and core.

narrow squat and lateral lunge exercise demonstration gif

How To Do A Squat and Lateral Lunge

  1. Start standing, feet hip width apart, slightly bent knees. Hold one dumbbell in each hand at your sides.
  2. Step your right leg out to the side 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. Dumbbells frame right foot with knees and toes pointing forward.
  3. Then, drive off your right foot to reverse the movement, pushing back to center.
  4. Lower into a squat, sitting your hips back as you lower down.
  5. Push through your heels to stand tall, returning to the starting position.

Modification: perform this move with one single dumbbell at your chest (goblet hold) rather than with two dumbbells.

Dumbbell Chest Press

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

two women performing a dumbbell chest press exercise

How To Do A Dumbbell Chest Press

  1. Lie 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.
  2. 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.
  3. Lower the dumbbells back towards your chest with control

Alternating Reverse Grip Chest Press

Targets: Pectorals (chest), deltoids (shoulders), and triceps.

two women lying on their backs performing reverse grip chest presses as part of chest and leg workout at home

How To Do An Alternating Reverse Grip Chest Press

  1. Lie 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.
  2. Hold one dumbbell in each hand in a reverse grip (palms facing in towards you), arms extended and dumbbells in line with shoulders.
  3. Inhale as you lower the dumbbell in your right arm towards the ground, elbow bent at a 90-degree angle.
  4. Exhale to push the dumbbell overhead, returning to starting position.
  5. Repeat, this time lowering the dumbbell in your left arm towards the ground. Then exhale as you push it up, returning to starting position.

Staggered Deadlift

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

women performing a staggered or b-stance deadlift

How To Do A Staggered Deadlift

  1. Stand with feet hip-width apart, then stagger your stance so your right foot is slightly in front of your left foot. Hold a dumbbell in each hand, palms facing in towards your body.
  2. Kickstand your back left foot, left heel floating off the ground. Keep 80% of your weight in your front right foot, 20% in your back left foot.
  3. With a soft bend in the knees, hinge at your hips to lower your torso as you slide the dumbbells down your legs. Think about pushing your hips back behind you.
  4. Hinge until you feel a stretch in the back of your front right leg (range of motion will be different for everyone).
  5. Then drive through your front right heel to stand up; returning to the starting position.

Modification: perform this move with a single dumbbell in your opposite hand from the “working” leg.

Staggered Deadlift and Reverse Lunge

Targets: Legs, glutes, hamstrings, quads, lower back and core.

two women performing a staggered deadlift and reverse lunge as part of chest and leg workout at home

How To Do A Staggered Deadlift and Reverse Lunge

  1. Stand with feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand at your thighs (palms face in towards your body).
  2. Stagger your feet, so your right leg is slightly in front of your left foot. Kickstand your back left foot, left heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back left toe.
  3. Maintain a staggered stance as you hinge at the hips. Pushing your hips back towards the wall behind you as you glide the dumbbells down the front of your legs; core tight.
  4. Drive through your front right heel to push your hips forward, pulling the dumbbells back up towards your hip as you stand tall.
  5. Then, step your left leg back into a reverse lunge, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the ground.
  6. Then squeeze your right leg glute, driving your left leg forward as you stand up back to the starting position.

Modification: perform this move with a single dumbbell in your opposite hand from the “working” leg.

Chest Fly

Targets: The chest muscles; specifically, the larger pectoralis major and the smaller pectoralis minor.

two women lying on their backs performing a chest  fly as part of chest and leg workout

How To Do A Chest Fly

  1. Lay flat on your back (on the ground, on a bench, incline bench, or on a stability ball) with knees bent at 90 degrees and feet flat on the floor.
  2. Hold one dumbbell in each hand palms facing in towards each other, and arms extended above your shoulders.
  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 overextended; slight bend in the elbows.
  4. Exhale as you pull the dumbbells back to the starting position, squeezing your chest muscles together. Chest is puffed out and elbows are slightly bent.

Narrow Chest Press and Chest Fly

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

narrow chest press and chest fly combination exercise

How To Do A Narrow Chest Press and Chest Fly

  1. Lie flat on your back (on the ground, on a bench, or on a stability ball). Hold a dumbbell in each hand, elbows at your sides. Dumbbells at mid-chest point, and palms facing in toward one another.
  2. Exhale as you press dumbbells up in a straight line, ending with your arms straight overhead, wrists over shoulders.
  3. At the top of the chest press, 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).
  4. Exhale as you pull the dumbbells back up and squeeze your chest muscles together. Keeping your chest puffed out and elbows slightly bent.
  5. Lower the dumbbells back down to the starting position of your narrow chest press. Repeat this pattern, alternating each chest press with a chest fly.
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Strong 20: FREE Functional Strength Training Workout Plan

A 2-week, functional training program designed to help you feel stronger and move better – in just 20 minutes a day.

If you liked this chest and leg workout at home, download the FREE, 2-Week Full Body Workout Plan.

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