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Home Workout For Your Chest, Legs And Core

Gym ball and dumbbells on floor
(Image credit: Getty Images)

We know you’re looking for effective workouts, which is why we’ve created this multi-faceted routine. It challenges your muscles in three different ways but takes no longer than a one-dimensional workout to complete.

It’s made up of three moves each for three different body parts and all you need is some dumbbells and a gym ball (browse our recommendations of the best dumbbells if you need a set for your home). The first for each body part is a compound exercise, which involves a big multi-joint movement that develops the target muscles and the supporting ones around it. That’s followed by an isolation move, which homes in on your target muscle. You finish off with a static hold, which works your muscle fibres in a different way, to maximise the benefits.

Once this session stops posing a challenge, progress to one of these home workouts.

How To Do This Workout

Days Do this workout three times a week for four weeks.
 
Timing This workout should take about 30 minutes, including a quick warm-up.
 
Warm-up Spend five minutes doing bodyweight exercises, such as press-ups, squats and lunges.
 
Sets and reps Follow the set and rep counts indicated for each exercise.
 
Weight Choose a weight that allows you to complete all your reps but no more.
 
Tempo Take one second to lift the weight, pause then take three seconds to lower it. Read more about using tempo in strength training.
 
Rest Rest for 30 seconds between sets and for one minute between exercises.

The Workout

1 Dumbbell squat

Target: legs and glutes

Sets 2 Reps 10-12

Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lower your body until your thighs are parallel to the floor, keeping your knees in line with your toes and your torso upright.

2 Gym ball leg curl

Gym ball leg curl

(Image credit: Getty Images)

Target: legs and glutes

Sets 2 Reps 10-12

Start with your legs straight and feet resting on the ball. Roll it towards you until your body is straight from shoulders to knees.

3 Gym ball static wall sit

Target: legs and glutes

Sets 2 Time 30sec

Position the ball halfway up your back with your knees bent at 90° and in line with your toes.

4 Dumbbell press-up

Target: chest

Sets 2 Reps 10-12

Start with your arms straight and your feet spread shoulder-width apart. Bend your elbows to lower to the floor and push back up.

5 Gym ball flye

Target: chest

Sets 2 Reps 10-12

Rest your upper back on the ball and hold two dumbbells together above your chest. Lower the dumbbells out to the sides then return to the start.

6 Dumbbell isometric hold

Target: chest

Sets 2 Time 30sec

Hold a dumbbell out in front of you with your arms straight and squeeze your pecs together.

7 Dumbbell woodchop

Target: abs and core

Sets 2 Reps 10-12

Drop into a squat, holding a dumbbell out to one side of your lower legs. As you bring the dumbbell up and across your body, rotate your torso 180° and pivot on the balls of your feet.

8 Dumbbell crunch

Target: abs and core

Sets 2 Reps 10-12

Lie on the floor with your knees bent and the dumbbell on your chest. Crunch up.

9 Gym ball plank

Target: abs and core

Sets 2 Time 30sec

Rest your forearms on top of the ball and keep your body in a straight line – don’t let your hips sag. 

Jon Lipsey
Jon Lipsey

Jon Lipsey worked for Men’s Fitness UK, which predated, and then shared a website with, Coach. Jon was deputy editor and editor from 2007 to 2013. He returned as editor-in-chief from 2016 to 2019. He also co-founded IronLife Media (opens in new tab) and the New Body Plan (opens in new tab)