25-Minute CHEST Workout At Home (Dumbbells, EMOM Workout)

Hi, I'm Lindsey Baumgren of NourishMove Love and I have a chest workout for you. We are doing five of the best chest exercises. So today is all about the chest and it's done in a 20 minute EMOM format. EMOM stands for every minute on the minute. So it's going to look like this. You have five exercises, 15 reps per exercise. You get one minute to complete the exercise, but the goal is that you finish about those 15 reps around the 30, the 40 second mark, and then you get a rest for 30 to 20 seconds before you go into the next exercise. But I'll walk you through it. You can take this at your pace or you can follow along and stick with my pace. We all might move at different paces because you have one minute to do the work. All you need is a set of dumbbells. I have two with me, a set of 15's and a set of 12s because I'm going to go try and go heavy on that chest. Ok, so we're going to do a quick little warm up and then we're going to jump right into this 20 minute emom. You with me? You with me? Okay. All right, you guys, let's go ahead. And we're going to start at the back of our mat because we're going to go to walkouts and we're just going to do a couple walkouts. Warm up the chest. So hinge forward, walk out, find that high plank and walk it right back in. Warm up the shoulders, the core. Shoulders and core are also going to be incorporated in a lot of these chest exercises. Okay, we're going to hit a little tricep too. Going to get a little bit of upper body, but mostly targeting just our chest. Give me one more plank walkout and then you're going to hold that position, right? All right, Walk it out, walk it out, walk it out, walk it out. Hold it here. Option drop down to the knees. You're going to shift forward, lower down, little chaturanga. Drop down. Oh, push up. Just open up the chest. That feels nice, right? Just look over each shoulder. That feels nice. From here, tuck your toes. Let's go right to down dog. Pedal it out. Pedal out those heels. Press your chest towards your thighs. From here we're going to rotate. Got a little slippery floor. So I go down dog high plank. Down dog high plank. Warming up the shoulders and the chest. Let's option you can add a push up so I can drop to the knees. Do a push up, down dog High plank. I can do a push up from my toes. You get to decide. You're going to get a lot of chest here today. I'm going to drop to the knees. Push up. Nice. Down dog. High plank. Add that push up. Oh, getting nice and warm. I don't think we need to do too many more push ups. Two more. Right, because you're gonna have some push ups in this chest workout. Last one, last one. Take it down. Hold that down, dog. Nice. Shift forward. High plank. Step the right foot in. Step the left foot in. Stand it all the way up to the top. Go ahead. Flap your wings. Flap it out. That feels good. Right from here. Take the right arm behind you. Left arm follows. Big inhale. Chest expansion. Can you clasp those knuckles behind your back? And option. Take a nice forward fold. Let it all hang heavy. Let the chest collapse down. Release your hands down to the ground. Wherever it feels good. Walk. Place your right hand on the ground. Let's go. Left arm to the sky and then take it. Wrap around. Open up this chest, this shoulder. Nice little wrap. And you're going to switch it out, other hand to the ground. Reach up high to the sky and then wrap the other side. Nice. Back to the ground. Roll it up all the way to the top. One vertebrae at a time. We're going to go ahead and just do some back pedals. Make sure those shoulders are nice and lubricated. Like I said, they're going to get involved in some of these chest exercises. Reverse it. Take it to the forward. Nice right there. You got 4, 3, 2, 1. Go ahead. Flap those wings one more time for me. Are you ready? Because we're going to jump right in. You're going to get a lot of push ups and a lot of chest. I don't think you want to do any more of a warm up, but if you do, we have a warm up for you on the blog. You can always check out. It's a five minute warm up for at home workouts. All right, you guys, 20 minute emom. Are you ready? It is going to be awesome. 5 exercises, 15 reps per exercise and then you get a minute rest. So the first exercise is pushups. I'm actually going to grab my dumbbells because we're going to use them on exercise number two. And doing pushups on dumbbells feels a little bit better for my wrists. So you decide. I'm going to take these pushups from my knees. I'm going to give you some variations along the way as we talk about it. OK? But it's literally 15 reps of pushups. All the way down, all the way, all the way up. OK, so that's what it is. 15 reps of push ups. You decide and then you get the remaining minute to rest. So I'm going to stop and restart my timer here. We're going to stop and start it again and then we're going to go ahead and start this IMOM because it's going to be 20 minutes, right? 20 minutes of work right here. So your first minute, 15 reps of pushups starts in three, two. Let's go, pushups. Lead with the chest. Push up. That's 1, 2. Like I said, we're counting reps. So you go at your pace. You can stick with me or you can go at your own pace. Either way you're doing 15 reps, right? So you do your 15 reps and then you get the remaining minute to rest. Nice work. Awesome job, you guys. If you're with me, that was rep number 10. You have five more. Five more, five more. Here we go. All the way down, all the way up. All the way down, all the way up. You can always do these from your toes. Come on, two more, two more. Down, up. Last one, last one. All right, that took us right about 30 seconds. So now you get 30 seconds to rest and we're going to go into a wide chest press. So you're going to flip it over onto your back. I got nice heavy dumbbells with me to start with and a wide chest press. I'm goalposting my arms. I'm just exhaling, pushing up and bringing it right back down, trying to keep those dumbbells right in line with about my chest right here, Right in line with the nipples. That's a good marker. I know it sounds funny. Okay, you start that in 3, 2, 1. So that 30 second rest was nice, right? It's probably going to get shorter as the workout goes on. Big exhale as I push those dumbbells up. Overhead. Inhale, down, exhale, push. Now, if you had a bench or a stability ball, you would get a little bit more range of motion. Maybe go just a hair deeper. I'm just going right to the point where the back of my arm taps the mat. Push up, tap the mat, push up. You got five more reps. You want to go heavy. You want this to feel heavy. Chest is a big muscle group. OK, maybe you can grab 20s, 25s. Yeah, you got two more right here. Down, up. Last one. Down, up. Nice work. Awesome job. You're Resting. You got another about 20 seconds to rest here. OK, that took us about 35, 40 seconds. Now we go to a narrow chest press. I'm going to try this with the 15s and then I might have to drop down next time. Narrow chest press is a little bit harder. Palms are going to face in like they would for a hammer curl. And I'm going to go straight up, straight down. Engage. A little bit more of the shoulder, a little bit more of the tricep, a different angle for the chest. Okay, your minute starts in three, two. Let's go. So push straight up, straight down, straight up. So my palms are facing in. Dropping the dumbbells right down towards my shoulders. And then I'm pushing them right back up, down, exhale, push up right. These 15 starts feel heavy, especially after doing three back to back chest exercises. So like I said, this rest time is going to get shorter as we continue to move through this workout because you're going to start to fatigue and you're going to move at a slower pace. You got it. Push. You got five more. Let's go. Finish. Come on. You got five. Nice. Four. Stay with me. Three. And two. And one. You got about 20 seconds on the rest. Chest fly. So you're staying on your back. Chest fly. You're going to open and then you're going to pull those dumbbell back in. I'm going to stick with 15s for this one. Again, I might have to drop weights on the next set. You got about 10 more seconds to rest. Shake it out. Clap those wings. Starting to feel that chest fatigue. Chest fly. You're there in three, two. Let's go. So take it open, close. Inhale. On the open. Exhale. Pull the weights together again. Think about keeping those dumbbells right about in line with the nipples. Think about pushing that low back into the mat again. If you have a stability ball or a bench, you might get a little bit more range of motion here. I'm just going to the back of my arms. Tap the mat. These 15 pounds are starting to feel mighty heavy because we just did four back to back chest exercises and we got one more to finish it. Oh, yeah, you're doing so good. Here we go. Come on. That's 10. Let's go. Finish. You got five more. Come on. Finish. You got five. Nice work. Four. That away. Stay with it. Three. Oh, come on, let's go. Two. Last one. Last one. Oh, that rest time. It's about 15 seconds. We're going. No dumbbells. It's an army crawl. It's an army crawl, so you start in a high plank position and you drop down to a low plank each time. It's down, down, that's one up. Up is two. Okay, so each drop counts as one rep? Yep, each drop counts as one rep. Okay, you're there in three, two. Here we go. So 1, 2, 3, 3, 4, 5, 6. You can always drop to your knees. Come on. Yes, you can. Let's go. 5, 4, 3, 2, 1. I should make you hold the plank for the remaining right. Let's hold the plank for 10 seconds. How about you have to hold a plank? Oh, this is a bonus move. I just threw this into the end of this workout. You gotta hold the plank for 10 seconds after you finish. You got 3, 2, 1. You finish that army crawl, you hold the plank for 10 seconds. You have 30 seconds on the rest. We're back on pushups. Oh, yeah, push ups. 15 of them. Okay, you got 20 seconds left here. 15 pushups, knees or toes. We have an awesome blog post about how to scale your pushups. We'll link to that in this video below it so you can learn how you can scale your pushups. You got about five seconds and you're back on. Okay, you're on in three, two, one. So I'm going to keep my toes. I'm on my knees, but I'm keeping my toes touching the mat. So in some of my workout videos, you'll see my toes are up like this. It's actually more challenging for your core to keep your toes on the mat, and it's a good way to start scaling. Okay, I want to get up to my toes. Got to keep my toes on the ground. It's a good way to start scaling your pushup. Engage the core. I'm working on that postpartum. You got five more. Let's go. Come on. Five. Oh, yeah, burns. Four, three. Yep. Two more. Two, one more. One more. You want to do push ups from your toes. This is the chest workout. To help get you there. It is going to build some chest muscles. Wide chest press. I'm going to stick with my 15s for the wide, and then I might drop to the 12s for the narrow and the fly. We'll see how it goes. We'll see how it goes. You got about 15 seconds of rest if you're with me, like I said, you take this at your pace. It's your 15 reps, and then you get the rest of the minute to rest. So you work at your pace. You got five seconds. We start that wide chest press. Goalpost the arms. You're there in three, two. Here we go. Exhale. Push it up overhead and down. You got it. 3. Nice work. Keep those dumbbells right in line with the chest. Keep the chest puffed out. Just gently tapping the back of the arm to the ground and then pushing back up overhead. Trying to keep that low back glued to the mat. That takes core engagement to do that. Something I'm really focusing on. I easily let my low back pop off the mat, especially postpartum core work. You got it. Come on, let's go. Finish. You got two more. Two more and you're out. One and two. Narrow chest press. I'm going to try and stick with my 15s throughout this whole round, and then I'm going to drop to the 12s for round number three. I got my mind made up. You got to make up your mind. You got to be in it, right? These narrow chest press, it's going to feel heavy. Shake it out. You got about 10 seconds here. Nice work. Narrow chest press. Those palms face in like a hammer curl, right? Working a different head of the chest muscle. Lay it back. You're on in three, two. Let's go. You got 15 reps. Focusing, keeping that low back into the ground. Straight down, straight up. Like I said, right here, I'm getting a little bit more shoulder and tricep engagement. This is an upper body workout, focusing specifically on the chest, but really nailing in. Oh, those chest muscles. I feel my shoulders. I feel burn, too. Yep. Come on, finish with me. Yep. What would it look like? Two more, two more. Come on. Down, up, down, up. I'm striving to push through these reps because I want that 30 seconds of rest. I need that rest to recover. Right. This is hard. It's like when you do. Have you ever done a burnout workout? This is basically what it is. It's a burnout workout, and you start with, like, 15, and then by the time you're doing, like, eight reps, you're down to, like, five pounds. And you're like, why do these feel so heavy? That is the goal. Failure, fatigue, muscle growth. 10 seconds, chest fly. 10 seconds, chest fly. 15 reps. Muscle fatigue. That's what we're aiming for right here. Okay, you're on in three, two. Let's go. So I open, and I close. Big exhale. Keep that low back glued to the mat. Nice work. Here we go. Ah, better. There you go. Feel that burn. Nice work. Nice work. You're doing so good. Stay with it. You guys, come on, come on, come on. Big exhale. Pull those dumbbells together. Inhale down. Exhale up. Nice chest fly. Oh, this one. Chest flies always make me sore. That you really get those muscles. Tears. You get into it, right? You get into it. Come on. Five more reps, let's go. Yeah, you got it. Stay with it. Strong, strong upper body, strong chest. Right here. Yep. Finish. Two more, two more. Last one, last one. Here we go. Down, up. Nice. Weights are off to the side. That army crawl. You got about 15 seconds on the rest here. Army crawl. Down, down, up, up. Each down and each up counts as one. You're lucky. But then afterwards you got to hold the 10 second plank. That's the bonus we threw onto this workout. Surprise, right? Okay, set it up. Find that plank. You're on in three, two. Here we go. One, two, three, four. You're awesome. Come on. You got it. Yes. You can keep going. Keep those hips square the ground. You can always drop down. Come on, let's go. One more. Down, down, up, up. Hold your plank. We'll hold high this time. Hold a nice high plank for 10 seconds. Pull up on the kneecaps, push back on the heels. It's going to put us right at that 30 second break mark. You're there in three, two. Sit back. Stretch it out. Oh, that feels good. Right? You've earned it. OK, you guys, you've earned it. Two rounds down, two to go. Two rounds down, two to Go. Puts us at a 20 minute emom all about that chest. We start on the pushups again. I'm using the dumbbells because it feels better for my wrists. 15 reps of push ups. These are going to get hard. Oh, you're gonna have to fight. Gotta get mentally tough right here. 15 push ups. You in? You're there in five. Let's go. Three, two. Come on. 15 push ups. Trying to keep those toes on the ground. Engage that core. So I'm gonna stop talking and just focus on doing my push ups because it hurts. It burns. Yep, it does. Come on. One at a time. One at a time. Knock it out. You're strong. I'm talking to myself mostly. Got five left. 5, 4, 3, 2. Getting to the top. It's such a struggle. Pushups have never come easy for me, I'll tell you that much. But doing this definitely helps. Get stronger. OK, wide chest press with the 15s and then I drop down to the 12. If you can stay with those heavy weights, I encourage you to do it. Find that muscle fatigue and that Failure. I want to keep coaching to you and guiding you through this. So I'm dropping weights, but if I was doing this at home and I would stick with these heavy weights because I want to find failure. That's the goal. Failure is good in strength training. Ok, on your back. Nice wide chest press. You're there in five. Here we go. Set it up. Goal post. Those arms, 15 reps. Let's knock them out. You're there in three, two. Here we go. Nice work. Keep those dumbbells right in line with the nipples. Keep that low back pressing into the mat. Big exhale, push. Inhale down. Exhale, push. Nice work. You're doing so good. Come on, you got it. Stay with those heavy weights. Stay with those heavy weights. Let's go. Finish it. You got five more. Let's go, Fennel. Five. You got this. Four. Stay with it. Three. And two and one. Nice work. From here, I'm going to find my 12 pound dumbbells, OK? For that narrow chest press and the chest fly. Like I said, if I was at home, I'd stick with those 15s. I want to find failure, but for you guys, I'm here to coach you and I'm here to motivate you. Okay? We're gonna keep cruising. We're gonna do this. You got 10 seconds, 10 seconds before you start that narrow chest press. Imam such a fun format, right? You get to work through it at your own pace. You're there in three, two. Here we go. Narrow chest press. Palms face in. Down, up, down, up. There you go. You got it. Push. Inhale, exhale, Inhale, exhale. Keep driving that low back into the mat. You got this. Push it up. Let's go. You're doing so good. You're so strong. Ah, five more. Come on. Final five. You got it. Four. Stay with it. Three. And two and one. Oh, weights are down. Shake it out. You got 30 seconds to rest. Flap the wings. Chest fly, chest fly. Shake it out. Shake it out. I'm just going to lay right here. Yep, we're just camping out, camping out right here on the ground. Rocking it up before we get into that chest fly, that open, that closed. Oh, my gosh. Even doing that with just my body weight, I'm like, whoa, I feel it. Yep. I love this because it's all repetition on the chest, you guys. This is the stuff that makes you sore. The next day, strength training. Okay, you got about five seconds. Set it up. Chest fly. You got 15 of them in three, two. Let's go. All the way down. All the way up, all the way down, all the way up. Now, if you find yourself not getting any rest because it's taking you one minute to complete all 15 reps, then maybe you scale back on weights because you've got to have some rest in between. You can't go from one move directly to the next. Even though that 30 second rest feels kind of like it's not there. You need a little bit of rest to shake it out so you can do the next move. So. So that's when you can start scaling back on the dumbbells maybe, but keep going. We want that failure, right? We want the fatigue, we want the good stuff. That's where it happens. Muscle building. Come on. Three more. Let's go. Right here. Final three. And two. Last one, last one. There it is. Yep. That burns. It burns, baby. It burns. Okay, 15 seconds on the rest. Army crawl, army crawl. 15 of them and then you got to hold that 10 second plank. Yep. Starting to get sweaty up in here. Okay, you're on in five. Set it up. Find that plank. Find that plank. Army crawl starts in three, two. Here we go. Down, down. You got this. Just keep crawling. Think about keeping those hips square to the ground. Think about alternating your lead arm. I wasn't doing that there. Got to alternate that lead arm, right? Make it work both ways out through. Two more, two more. Down, down, up. Last one. Let's just. Oh, hold that low plank. We're going to go here. We're going to hold. Hold it here for 10 seconds. You got this. Yes, you can. Push back on those heels. Pull up on those kneecaps. Hold. You're doing so good. You got five, four, three, two and one. Sit back. Child's pose. Stretch it out. You guys. Grab some water. One more time through. This is it. You got to finish it off. You got five minutes of work left. Five minutes, that's it. Yes, you can. You can. So do this. Grab some water. Adjust as needed. We're on push ups. Oh, man, it goes fast. 5 seconds, 15 push ups in 3, 2. Here we go. Here we go. One rep at a time. Just knock it out. Yes, you can. Think about it. Last time you have to do push ups is right here, you guys. This is it. Last time on the push ups. Oh, that's so much chest, so much stress. You're gonna feel this tomorrow. It's gonna feel strong. Come on. Final five. Four. Yes. Finish with me. Three, two, one. I hope I can come back one day and do this from my toes. That is a goal, right? It's good to have goals, good to work hard, good to set goals. Okay, Savor your rest. You got about 20 seconds, then you're back on that wide chest press. I'm going to stick with my 15. We're going to do it, you guys. Wide chest press, here we go. You got 10 seconds. Soak it up. Right. Okay. Wide chest press starts in three, two. Here we go. That rest time is getting short. It's getting short. Come on, hoop. Down, up. Okay. One minute can seem like a long time when you're working, but just break it down one rep at a time. Set your mind on one rep at a time. Inhale, exhale, Inhale, exhale. You're doing so good. Come on, let's go. Five, four. Come on, finish. Three and two and one. It burns. It burns so good. Take that 30 second rest. Back at my £12 for the narrow chest press and the fly. Okay, Try and stick with those heavy weights. It's your last round. Last time you're going to. Okay, I talked myself into it. Let's try it. Worst thing that happens is I fail and I can grab the 12 pounds, right? It's the worst thing that happens. That is the worst thing that happens. Narrow chest press. Oh, it's going to burn. It is going to burn, you guys. Okay, here we go. Five seconds. We are in it together. Three. Two palms facing. One, two. You're stronger than you think. Come on. Mostly just talking to myself right now. Yep, here we go. Down and up. Drop those weights right towards your shoulders. And then exhale, Push up. Keep that low back into the mat. See my toes wiggling? It's kind of like how I keep my mind off of the burn. Oh, I'm just going to wiggle those toes. I'm going to fight through each rep. I'm going to fight for it. That's what we're here for. Last one. Yeah, we fought for all of it. Okay. Can we make it through 15 chest flies with the 15 pounds we're in? We're going to do it. We're going to try at least. We might not get much break, but that's kind of the goal of an imam. You test your limits, right? See what you can do in one minute. Fifteen chest flies. You got one minute to get it done, then we finish off. Two moves left, two moves left. Tell yourself right now, yes, you can. You got 10 seconds rest. Ooh, that was a good rest. We cranked those out. Wiggle the toes and go as fast as you can. That's the new motto. Okay. Here we go. Chest fly. You're there in three, two. Let's go. Open and close. Come on. We're going to do 15. I'm just going to close my eyes. I'm going to hunker in right here. Each rep. Yes, I can. Exhale. Pull it up. Big strong chest. Keep that chest puffed out. Oh, yeah, we're doing it. Fatigue. We're finding it. That's what this workout's about. Burning out the chest, specifically focusing on one upper body muscle and taking it down. We're going to feel sore tomorrow and that means we're building muscle. Muscle burns, fat. It's a good thing. What would it look like if I said three more reps? Oh, if you're with me. Come on. Three more reps. Let's go. Two more, one more, one more, one more,. One more. Shaky the whole way, but we did it. We did it. Army crawl, you guys. Army crawl in a plank hold. We're going to hold the plank for the entirety of the last minute. I know crazy stuff. Okay, come on, you can do it. Yes, you can. Buy in with me. Let's go. Right, you're there in three, two. Let's go. Down, down. Hup, hup. Chest triceps, alternate. Get a little shoulder in there too. Core, alternate your drop arm. Keep those hips square the ground. Options always to drop to the knees. Come on, you got this. Yes, you can. Let's go. One more. Down, up, down, down, up. Let's go down one more time and hold a low plank. Oh, just hold it here. Walk those feet in and just hold. Oh, my goodness. Are you ready? You can do it. Finish those army crawls off. You had 15 of them. Once you're done. Now you got a 30 second plank hold to finish off this 20 minute chest EMOM you. Yes, you can. Stay with it. Oh, yep. You feel that shoulders and you feel the chest. It burns. Keep breathing. You got to keep holding that plank. Come on. You can do anything, anything for 10 more seconds. Stay with me. Hang in it, hang in it. You are almost there. You get to find Child's pose in 5, 4, 3, 2, 1. Open the hips, sit it back and just find that child's pose. Well, that feels so good, right? Oh, that feels so good. Big inhale here. Big exhale. Push it forward. Nice work, you guys. Find a nice tabletop position. Shoulders are stacked over wrists. Okay. Hips are over knees. Awesome job. 20 minutes of chest. Big inhale, reach up and then we're going to thread the needle. It's going to feel Good to just sit on that shoulder for a second. Like I said, shoulders are involved, Triceps were involved, and obviously a whole lot of chest was involved. Bring it back up. We're going to switch sides. Big inhale, reach up. Big exhale. Thread the needle. Nice work. 20 minutes of chest. This is kind of fun. We're going to have to come back and do more of these, where we just isolate a specific muscle group. It's a good way to make sure you get sore the next day. It's a good way to work on strength training, and it's a good way to find out how we can do pushups from our toes. Right. This is how we're going to build strength. So I want you to find that plank again, and then you're just going to slowly. Oh, I know it burns. Oh. Lower down to your belly or just drop straight to your belly. Do a cobra. Take a big inhale, plant your hands right by your chest, and just lift up a nice little abdominal stretch here. You can look over a shoulder. No need to arch your neck. No need to look up. Just open up your chest. Take a gaze over each shoulder. Bring it back down. Now roll my weights here. Out of the way. Sorry, but I want to tee my arms right here. So I'm going to tee my arms, lay down, take one ear to the mat, and then I'm just gonna open up. It's a scorpion stretch. I'm reaching my toe back towards my hand. But it's a nice chest opener right here. You see, I'm getting into the chest and the shoulder. Just a nice opener. Try and keep both hands on the ground. That feels really good. A great way to open the chest. Great stretch to come back to. Nice work. We're gonna roll it over and do the other side. Stretch it out. Oh, that feels so good. You can just sit in this tomorrow, or you can put your arm against a wall, open up the chest. It feels so good, right? Nice. Bring it back. Plant your hands right by your chest. Push yourself up and back to a down dog. Pedal it out. Walk your hands back to your feet. Roll up one vertebrae at a time, and get some stuff. Give me two big shoulder rolls, and then we got to go for that chest expansion. Take the hands behind the back, clasp the fingers. Big inhale. Chest expansion. Open it up, release it. Flap those wings. You did it. 20 minutes of chest. I hope you're proud of yourself, and I hope you come back and try this workout again. Or check out more upper body workouts, lower body workouts, total body workouts. We have it all@nourishmoolove.com thanks so much for joining me.