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

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.

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.

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

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.

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.

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.

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.

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.