25-Minute Chest + Arms Workout At Home (Upper Body with Dumbbells)

An efficient CHEST and ARM Workout At Home!
Combining 9 dumbbell arm exercises that hit EVERY muscle in the upper body; with an extra emphasis on the chest muscles.
The chest is one of the largest muscle groups in the upper body and we're burning it out today while we also hit ALL other muscle groups in the upper body!
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✨THE WORKOUT: 25-Minute Chest + Arms Workout✨
► EQUIPMENT: Medium to heavy set of dumbbells and an optional bench or stability ball. We're using 10, 15 and 20 lb dumbbells here!
► INSTRUCTIONS:
Follow along with the workout above. I'll coach you through the entire workout, providing form cues, motivation and modifications along the way.
It looks like this:
✔️4 Circuits (2 Upper Body Strength Exercises Per Circuit)
✔️Timed Intervals (40 Seconds of Work, 20 Seconds of Rest)
✔️Repeat Each Circuit x2 Sets
✔️1-Minute Burnout Finisher
►Workout Outline:
1️⃣ CIRCUIT ONE: CHEST + BACK
1) Dumbbell Chest Press
2) Push Up + Burpee + 2 Single Arm Rows (MOD: Add incline)
2️⃣ CIRCUIT TWO: CHEST + SHOULDERS
1) Dumbbell Chest Fly
2) 1 Reverse Front Raise + 2 Alternating Lateral Raises
3️⃣ CIRCUIT THREE: CHEST + TRICEPS
1) Narrow Press
2) 1 Narrow Press + 3 Skull Crushers
4️⃣ CIRCUIT FOUR: CHEST + BICEPS
1) Standing Chest Fly
2) 1 Chest Fly + 2 Bicep Curls
5️⃣ CIRCUIT FIVE: BONUS CHEST + CORE - 1 Minute Burnout 🔥
1) 1 Push Up + 2 Knee Drives
►TIME STAMPS:
00:00 Workout Introduction
01:15 Warm Up
04:40 Circuit 1
09:05 Circuit 2
13:45 Circuit 3
18:20 Circuit 4
22:50 Circuit 5
24:30 Cool Down
❤️ See how to do each exercise and learn more about the benefits of training chest for women in this full post: www.nourishmovelove.com/25-mi...
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👖 LINDSEY WEARING (affiliate links):
► lululemon Wunder Train leggings -- creatoriq.cc/3BUu3CE
► lululemon Ebb to Street Tank -- creatoriq.cc/3R2v5AJ
► lululemon Energy Bra -- creatoriq.cc/3UrK4Hk
👖RACHEL WEARING (affiliate links):
► lululemon Wunder Train leggings -- creatoriq.cc/3BUu3CE
► lululemon Align High-Neck Tank Top -- creatoriq.cc/3RRgvzd
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⭐️TRY more of my BEST Upper Body Workouts:
►10-Minute Upper Body Workout for Women (Rep-Drop) -- • 10-Minute Upper Body W...
►10-Minute Dumbbell Arms (Shoulders, Biceps and Triceps Strength Workout) -- • 10-Minute Dumbbell Arm...
►25-Minute Toned Arms Workout (No Push Ups) -- • 25-Minute Toned Arms W...
►25-Minute Dumbbell Arm Workout (Strength Training) -- • 25-Minute Dumbbell Arm...
►30-Minute Dumbbell Arm Workout (Strength, Power + Isometrics) -- • 30-Minute Dumbbell Arm...
►35-Minute PUSH Workout: Chest, Shoulders + Triceps -- • 35-Minute PUSH DAY WOR...
►35-Minute PULL Workout: Back + Biceps + Cardio -- • 35-Minute Upper Body P...
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#chestworkout #upperbodyworkout #upperbodystrength

[@MrKittyJohnes]

I started doing your workouts at 4 months pregnant, today I’m 30 weeks and I can’t believe the improvement your workouts have done to my body 😭 still able to squat and tie my shoes haha, absolutely no back pain, my posture is the best it’s ever been all thanks to you! I would meditate reclining because it wasn’t comfortable to sit but I surprised myself today trying to do a session cross legged and it was soo easy and comfortable thanks to your back workouts improving my posture! I love all your exercises and your incredible energy. Thank you for keeping this mama and all the other mamas physically and mentally strong throughout our journeys 💕

[@nourishmovelove]

I'm so happy you found your way here and are putting the workouts to such good use! Keep up the awesome work!

[@marissabarter8220]

Really amazing that you're offering this free of charge. I just downloaded the first, second and third trimester calenders and started today. I haven't done strength work outs for a long time, and certainly not with healthy inner dialogue. My arms are burning and I'm fatigued, but I told myself I was strong and believed it while I did this work out. Thanks for the motivation. Looking forward to more of your content!

[@nourishmovelove]

So glad you are loving this workout! Thank you for choosing to sweat with us! Keep up the great work!

[@carrrieriewe]

Fantastic... took my chest workout to fatigue today and loved that it added in the rest of the upper body - and core. Thanks ladies!

[@nourishmovelove]

Way to knock this one out!

[@Nobadaddiction]

Amazing way to start the morning! Out of breath and feeling a lots of energy after finishing this, thank you! 😍

[@nourishmovelove]

WAY TO GO!

[@stephaniehurt2368]

Another amazing arm workout! Thank you!!

[@nourishmovelove]

Way to crush this workout! You are so awesome!

[@samanthaduke8728]

Love. this. one! Also always enjoying the dynamic between you and Rachel. Get it girls!

[@nourishmovelove]

I am so glad!! Thanks for sweating with us!

[@aubreyu8578]

I did this workout yesterday and oh man, that last set, holy bananas! ;) I definitely felt it this morning when I was trimming the hedges. Thanks for the wonderful workouts! It’s been the best following along with you while I’ve been pregnant too. My back pain I had early on is pretty much nonexistent now, so thank you!!

[@nourishmovelove]

I am so glad you enjoyed this one! Keep up the great work!

[@heatherframpton9693]

Thank you for this upper body workout and modifications, too. Congratulations on your baby! ❤️

[@nourishmovelove]

YEAH I'm so glad you loved this one!! Way to go!

[@Heather-MJ]

Loved this format. Brought in the 25s for the first circuit…and was able to stay on my toes for the burn out round. I think the METCON program helped with that! Thank you for another great wo.

[@nourishmovelove]

So glad you are loving this workout format! Thank you for choosing to sweat with us!

[@christinesuhesky9219]

NML this was brilliantly grouped and delivered! Lindsey you really should write programs for other coaches and sell them! You have such a functional intelligent thought process. Thank you for all you do. ❤️

[@nourishmovelove]

Thank you for choosing to sweat with us! Thank you for sweating with us!

[@meganengland5123]

So good to work the chest!! Definitely needed it!

[@nourishmovelove]

Thanks so much for trying this one!

[@JRL03]

That was amazing!

[@nourishmovelove]

So glad you liked this one!

[@bridgetklein1011]

Love it.

[@nourishmovelove]

I'm so glad!

[@tinabonny5192]

You guys are awesome - thanks again for yet another fantastic workout xxx

[@nourishmovelove]

This one was so fun to film! I'm so glad you enjoyed it!

[@monicalittlefield8062]

I'm 33 weeks and doing this after a week off of being sick. This destroyed me (in a good way)! Thanks Lindsey and Rachel!

[@nourishmovelove]

Hope you're feeling better, Monica!

[@hannahbeiro9348]

Short but effective!!! 💪👍 thank you Lindsey and Rachel.

[@nourishmovelove]

So glad you loved this one!

[@taliaadamsson7914]

Amazing, loved this work out! Thank you so much!

[@nourishmovelove]

You're so awesome! Thanks for sweating with us!!

[@jessiebell8464]

Wow this is a favorite for chest! Definitely found that fatigue. Thank you for reaching through the screen and encouraging me to go heavy and see those gains! LOVE your workouts. Thank you!

[@nourishmovelove]

So glad you are loving this workout!! Thank you for choosing to sweat with us!!

[@lexipittman9496]

Love this one, it's one I keep coming back to! I moved up to 15's for bicep curls for the first time today, so proud of myself! Thanks for helping this mama reach her strength goals!

[@nourishmovelove]

So glad you are loving this workout! Way to pick up the heavier weights!

[@linleyrichter8693]

Total chest burn out! thank you!

[@nourishmovelove]

Love this combo!! Thanks for sweating with us!!

[@breek5083]

This was a great workout. I like that you remind to keep our core in when we lift. I feel like I accomplish alot in your workouts. My push ups are getting better

[@nourishmovelove]

Keep up the awesome work!

[@carrrieriewe]

Love the format! Great combo of exercises and fun way to incorporate the full upper body with a chest focus. Awesome!

[@nourishmovelove]

So glad you are loving this workout format! Keep up the great work!

[@DibitiCapeti]

Normally, I am not a fan of chest-arm workouts, but this one I love!! ❤️ I feel so stinking good after this workout! 😄 Thank you guys!🙏🏻

[@nourishmovelove]

Way to crush this workout! Keep up the great work!

[@jeaniemarinella4746]

Haven't pushed myself in an upper body workout like this in too long. Thank you!

[@nourishmovelove]

Thanks for sweating with us!

[@kerimeyer1049]

This was an awesome. Chest and arms workout! Definitely coming back to this one again!

[@nourishmovelove]

I'm so glad you enjoyed this one!! Awesome work!!

[@nadiahourani1016]

Great short burst of fire for my arms this morning! Finishing my workout with a 2 mile walk later!

[@nourishmovelove]

Pure fire! Way to crush this workout!

[@laurenlizzy]

My arms are trembling all the way up to my armpits! Feeling so strong, thanks for another great workout!!

[@nourishmovelove]

This one is tough! Keep up the great work!

[@janestogie5970]

Your workouts are so fun and quick they are over before I know it - yet still super effective - I'm hooked

[@nourishmovelove]

Way to get it done! You are so awesome!

[@joannefulford345]

Awesome workouts your energy is just so motivating 🌸

[@nourishmovelove]

I'm so glad you're loving the workouts!! Thanks for sweating with us!

[@christineg2766]

What a workout! Winner! Winner!

[@nourishmovelove]

So glad you loved this one!

[@alwaysaloneeee]

I love upper body workouts. This one seems quick and effective. Thanks!😘

[@nourishmovelove]

YEAH!! This one has become one of my new favorites -- quick but EFFECTIVE!

[@annmarieboaten]

What a powerful workout! I enjoyed the combo that was used. Yes my chest and bicep is on 🔥 🔥 Thank you my day is off to a good start!!!❤

[@nourishmovelove]

Keep up the awesome work!

[@shawnahall7288]

Thanks!! Great job as usual!!! Legs are sore from yesterday, now got my top for tomorrow!!!! Loving the 4 week challenge!!!

[@nourishmovelove]

YEAH good to give those legs a break! Awesome work!

[@laurisa]

I love your other chest workouts and this one is no exception! Feel the burn in my chest and the rest of my arms were happy to be included haha. Quick and effective!

[@nourishmovelove]

So glad you loved this one!

[@MariahDelorme]

I love working out with ya'll! Thanks for another great workout :)

[@nourishmovelove]

Thanks for sweating with us!

[@kelly-suestone5307]

Great workout! Felt the burn, perfect length to squeeze in between work :) You galz are amazing!!

[@nourishmovelove]

YEAH so glad you loved this one!!

[@nicolelobley2639]

GREAT!!!!

[@nourishmovelove]

I am so glad you loved this one!

[@giesefamilyadventures5051]

Thank you for the work out Lindsey (and Rachel) I appreciate how quick and effective your workouts are! I know I will be sore tomorrow I probably could have spent over an hour to achieve the same soreness, but Mamas busy! 😉🙃

[@nourishmovelove]

YES! Right, I love these quicker workouts -- we truly fit in a "full" workout in under 30 minutes! Way to go, mama!

[@cherylbares8980]

Another great one! Thank you!

[@nourishmovelove]

YEAH I'm so glad you loved this one! Awesome work!

[@kkliever9771]

I did this one 2 days ago. My chest is tired and sore, but feeling SO good and SO strong! Thanks for this one!

[@nourishmovelove]

YEAH so glad you loved this one!!

[@elenacaballero6231]

Never underestimate a 20 min NML workout 🥵🌶 such a good burn 🔥

[@nourishmovelove]

RIGHT sometimes the shorter workouts are the toughest -- we definitely make the most of our time together!

[@carriefry8847]

Another awesome day with u 😁❤

[@nourishmovelove]

Thanks for sweating with us!

[@emilyklesick]

Favorite arm workout I’ve ever done! Holy BANANAS! During that push up burnout I definitely let out a few primal yells that had my boys running to check on me 😂 Thanks again, Linds! You keep these mamas so strong!

[@nourishmovelove]

Way to crush this workout! Thank you for sweating with us!

[@TrishaOakley]

I love these short, spicy workouts!!

[@nourishmovelove]

Right!! Quick but SPICY!

[@jackiealv6547]

This workout was amazing! I’m a new subscriber and the thing I find difficult sometimes is to catch up with coach because she goes fast but that’s a good thing though . I’m starting to get the hang of it . Thank you !

[@nourishmovelove]

I'm so glad you found your way to my page, thanks so much for giving this workout a try!! You are doing awesome -- my pace is just one option, you just do your best!

[@haniekhosravi6424]

I did it after work and feel all fresh🤩

[@nourishmovelove]

I am so glad!

[@veroniquekamba3579]

Just started week 1 yesterday. I wasn't ready last week. This felt fantastic!

[@nourishmovelove]

Way to go! You are so awesome!

[@brittanyjt884]

Arms are Jell-O! What a great burner 🔥

[@nourishmovelove]

Pure fire! Way to knock it out!

[@KristinDaavettila213]

Loved this workout, I’m now in my 2nd trimester, and I’m so glad you have prenatal workouts! Thank you!

[@nourishmovelove]

So glad you are loving this workout! Thank you for choosing to sweat with us!

[@lillianhernandezpaz6410]

awesome workout for arms, feeling the burn🙌💪💯✔

[@nourishmovelove]

So glad you are loving this workout!

[@chrisbruno1086]

Love arm day! Thank you!

[@nourishmovelove]

Thank you for sweating with us!

[@daniellegodlove]

The page has been growing so quickly!! Yaaay 😉 👏

[@nourishmovelove]

Lots of fun new workouts coming!!

[@kristinknepper4734]

Great workout!

[@nourishmovelove]

Thanks so much for giving this one a try, Kristin!! Awesome work!

[@mebestlife888]

🌴🌺 Feeling so good! I revisited this workout and it was amazing. Felt stronger and those chest press with hammer curl still bites 🔥🔥🔥 Thank you again. I hope you are well! Take care and have a great day. 🙏❤️

[@nourishmovelove]

That's so awesome!! Keep up the great work!

[@leajohnson10]

Are you thinking about doing a postpartum recovery series! I'll be about two trimesters behind you!!

[@nourishmovelove]

We do have a postpartum workout plan that's on the blog right now, but will be filming some more later this year! -- www.nourishmovelove.com/postpartum-workout-plan/

[@emilysmiller9749]

Wow 🔥

[@nourishmovelove]

Pure fire!

[@zineashur3520]

Loads of love from your #1 fan Mombasa, kenya. Africa.

[@nourishmovelove]

I love it!! Way to go!

[@user-ol5cl3xn6f]

She was a deceivingly tough workout! My arms!!

[@nourishmovelove]

So glad you are loving this workout!

[@Sarah-ep4ro]

Not sure what it was about this video, but this was my favorite arm workout!

[@nourishmovelove]

Such a good workout! Way to get it done!

[@shellij6621]

HOLY SCHNIKEES!! that was a spicy one!!!

[@nourishmovelove]

RIGHT!? sneaky spicy!!!

[@Melissacoleman07]

I am behind on workouts at the moment. I put my back out moving house. Nice workout to start back with. After completing metcon100 twice I was delighted with myself. Now I have to work my way back again.

[@nourishmovelove]

So glad you are loving this workout! Thank you for sweating with us!

[@zoraillyxdurieux3650]

Many blessings!!! Is this workout 3rd trimester friendly?

[@nourishmovelove]

Yes!! I'm showing pregnancy mods -- you just might have to slow down each move a little more as your pregnancy progresses!

[@zoraillyxdurieux3650]

@@nourishmovelove Thanks! I love the intensity of your workouts! Watching and supporting from Puerto Rico. Currently in my 29weeks. 🙏🏻

[@hollykeil210]

This is my first time doing this workout! My arms are fatigued!

[@nourishmovelove]

Way to knock out this workout!!

[@harrshadakalbandde8447]

hey i have delivered 9months ago can this challenge be beneficial for mr.my belly is not getting smaller.i am working sincr 3months

[@nourishmovelove]

I would recommend my DR program -- www.nourishmovelove.com/diastasis-recti-program/

[@JustaSims4girly]

What kind of band are you wearing?

[@nourishmovelove]

It is just to hold my microphone and protect it from sweat!

[@JustaSims4girly]

Oh ok! I thought it was for support! Thanks for replying:) loved this workout!