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25-Minute UNLEASHED | Chest & Glutes Blast

Welcome to my 25-minute workout “Chest & Glutes Blast” from my UNLEASHED Workout Plan. Get your FREE 2-week UNLEASHED Advanced Level Workout Plan here!

“Chest & Glutes Blast” is an advanced-level upper and lower body dumbbell workout with alternating intervals of chest and glute strengthening exercises. We work all our muscles stressing good form and range of motion. In this workout, and all of the UNLEASHED workouts you will be encouraged to rise to the challenge, master complex moves and max out your power.

In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a warmup, this workout is is made up of four sets where each set has six alternating chest & glutes exercises where the chest exercises are the same for each round, but the glutes exercises are unique. With every move you’re encouraged to use good form and full range of motion. The purpose of the workout is to improve your strength and endurance of two major muscle groups. I used 10 lb (4.5 kg), 15 lb (6.8 kg), 20 lb (9.1 kg) and 25 lb (11.3 kg) weights.

Workout Video:

Workout Breakdown:

There are 4 sets in this workout, each with 6 exercises. The chest exercises are the same in every set and the glutes exercises are unique. Perform each of the exercises for 35 seconds followed by a 10 second rest. Rest an additional 20 seconds between sets.

Exercises

Set 1

  1. Pushup
  2. Sumo Squat
  3. Chest Press with Twist
  4. Side to Side Lunge
  5. Chest Fly
  6. Figure 4 Squat

Set 2

  1. Pushup
  2. Dead Lift
  3. Chest Press with Twist
  4. Curtsy Lunge
  5. Chest Fly
  6. Suitcase Squat

Set 3

  1. Pushup
  2. Split Stance Dead Lift
  3. Chest Press with Twist
  4. Cross Over Front Lunge
  5. Chest Fly
  6. Good Morning

Set 4

  1. Pushup
  2. Bridge
  3. Chest Press with Twist
  4. Kneeling Glute Squeeze
  5. Chest Fly
  6. Froggy Glute Lift

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