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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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