30 Minute Home Workout: Chest, Shoulders, & Legs

A fast and efficient, 30 minute home workout focusing on chest, shoulders, and legs. Beginners may even complete it in 20. Minimal equipment needed!

As I mentioned in this post, I like to strength train three days per week.  Often I do a chest/shoulders/legs day, arms/back/abs day, and a leg day.  Those splits work well for me to give my muscles adequate rest between workouts, and allow me to do some sprint, HIIT, or active recovery days in between.

In this workout I target the chest and shoulders (the larger upper body muscles) as well as my legs to get a workout I will feel the next day as well as a solid cardio component and a great sweat.  This provides a solid metabolism boost in addition to building strength.  And since I am a real person with other things to do in a day, I wrote this workout for myself and other real people who like 30 minute home workouts.

Fitness FAQ’s

1.  What type of strength training workout is this?

I keep my heart rate up by doing supersets.  No down time playing on your phone between sets.  Just get in, and get this done!  So, you’ll do two different exercises back to back.  Perform two rounds (4 sets total per superset) if you are a beginner; three rounds for intermediate/advanced strength trainers (6 sets/superset).  You are going to do four different supersets.

2.  What if I can’t do jumping exercises?

If jumping hurts your joints, you can still do this workout!  I’ve included a modified version of the squat to lunge exercise.  Also, always, always knees behind toes for squats and lunges.

3.  What sort of equipment do I need for this workout?

• A set of dumbbells if you have them (water jugs would work here, too!)
• A kettlebell, if you have one (I don’t have one, so I just used a heavy dumbbell.  Just be careful not to throw it and accidentally smash your TV or something.)
• A suspension trainer

Personally, I like the TRX suspension trainer.  It’s the one that got the whole thing started for suspension training.  But there are other suspension trainers out there, and they are probably much less expensive.  I just can’t personally vouch for their quality.

4.  What if I don’t have a suspension trainer?

While I personally find this piece of equipment very, very useful when it comes to home gym equipment, you can still use this workout.  I’d recommend dumbbell pec flyes instead of the TRX pec flyes and dumbbell lateral and forward raises instead of the TRX T’s and Y’s.

30 Minute Home Workout: Chest, Shoulders, & Legs

Superset #1

Stability Ball Dumbbell Chest Press

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• I perform 12 reps with 25 lb. dumbbells.  Adjust up or down as you like.  (If you have lighter dumbbells and don’t feel tired near the end of your set, consider 15-20 reps per set.)
• Keep your elbows in line with your chest as you come back down.
• Exhale as you push up; inhale as you come back down.

TRX Pec Flye

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• Perform 16 reps.
• To modify–move your feet farther away from where the TRX is hanging.
• Advanced version–move your feet closer to where the TRX is hanging.
• Keep your belly button pulled in toward your spine to engage your core.  Body stays in a straight line from shoulders to heels.
• Keep the TRX straps taut throughout the exercise.

Superset #2

Kettlebell Swings

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• Perform 15 reps.
• Send your hips straight back behind you first; then, drive them forward and squeeze your butt as you stand up.
• Use a heavy dumbbell if you don’t have a kettlebell, but be careful not to throw it!  Please don’t throw a dumbbell into your TV or through your window!

Dumbbell Romanian Deadlifts

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• Perform 10-12 reps with heavy dumbbells.  (I use 30 or 35 lb. dumbbells.)
• Send your hips back behind you with just a slight bend in your knees.  (We are isolating the hamstrings with this exercise.)
• Drive your hips forward as you come back up to standing.  Pull your belly button in toward your spine to engage your core.
• Inhale as you go down and back; exhale as you come up.

Superset #3

Dumbbell Shoulder Press

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• Perform 10-12 reps.
• Engage your core for support–not your back!  
• Keep a slight bend in your knees.
• Exhale as you push up; inhale as you come down.
• Elbows stay in line with your shoulders as you come down.

TRX T’s and Y’s

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• Perform 16 reps.
• To modify–move your feet farther away from where the TRX is hanging.
• Advanced version–move your feet closer to where the TRX is hanging.
• Keep your belly button pulled in toward your spine to engage your core.  Body stays in a straight line from shoulders to heels.
• Keep the TRX straps taut throughout the exercise.

Superset #4

Dumbbell Squat to Lunge

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• Perform 15 reps (1 squat + 1 lunge = 1 rep).
• Send your hips back behind you (like you’re trying to sit in a chair too far behind you) as you squat.
• Knee stays behind your toe as you lunge.

Dumbbell Squat to Lunge MODIFIED

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Lunge with Dumbbell Pass Thru

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• Perform 15 pass thrus with the dumbbell before switching legs.
• I’ll say it again, knees behind toes!

Give your chest, shoulders, and legs a break while continuing to train with this Arms, Abs, and Back Workout.  Then head over here for leg day to complete your strength training for the week.

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