20-Minute Arm and Chest Workout

 

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20 MINUTE ABS + ARMS WORKOUT// No Equipment at Home

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10 MINUTE DUMBBELL CHEST WORKOUT

Video taken from the channel: BullyJuice


 

20 MINUTE CHEST WORKOUT (using ONLY ONE DUMBBELL) | FOLLOW ALONG!

Video taken from the channel: Xavier Thompson


 

20 Min Muscle Building Dumbbell Chest Workout at Home for Women & Men Bodybuilding Workouts Routine

Video taken from the channel: HASfit


The weather is getting warmer so why not heat up your workout as well. Dare to lose the sleeves and show those arms off with this “20-Minutes Arm and Chest” workout! You’ll sculpt strong, sexy arms you’ll never want to cover up. Standard Push-Ups – 1 minute.

Start by doing standard push-ups. 1 day ago · Get your kettlebell ready and give yourself 20 minutes to work those arms with this workout from Williams. Do: exercises 1 to 3, resting 20 seconds in between. Then repeat a second time. Rest for 60 seconds, then do exercises 4 to 9 in the same way, resting 20 seconds in between exercises and repeating the circuit twice.

Hold an EZ-bar with an underhand grip, arms straight and elbows tucked in to your sides. Keeping your chest up, curl the bar up, then lower back to the start under control. 3B EZ-bar triceps. 20 minute Arms, Shoulders & Core HIIT Beginner 30s/30s Bodyweight Upper Body Mass Workout For Men At Home No Equipment | Follow Along Workout 20 Minute Arms Workout at Home with Dumbbells Biceps and Triceps Arm Workout for Women & Men. 20-minute-arms-workout-at-home-with-dumbbells-biceps-and-triceps-arm-workout-for-women-men-with-weights.

Try This 4-Move Workout That Also Hits Your Chest and Abs Using a smart combination of size-building principles and lung-searing protocols, this workout will pack-out your T-shirt. Fast. This upper-body workout will grow your chest and arms like a superhero. By Michael Jennings.

21/05/2019 This 20-Minute Dumbbell AMRAP Burns Body Fat Fast. Workout. So while upper body workouts can be difficult, it’s vital for women to incorporate arm exercises into their routine, says Maillard Howell, owner and operator of Dean Crossfit in Brooklyn.

We know you want toned arms—but aside from sheer aesthetics, there are a number of health reasons to boost upper-body strength too. If most of your workouts focus on toning the core and lower body, while overlooking the chest, shoulders, arms, and back, then you’re missing out on some crucial benefits. Arms, abs, chest. These are the muscles most men care about. Yes, it’s important to train your legs, and your back, and your shoulders.

But given the choice, you’re going to hit those mirror muscles.

List of related literature:

Simply do one set of each of the following: ■ Upper-body pushing exercise (i.e., push-up, machine chest press, etc.), 5 to 10 reps often seconds up, ten seconds down ■ Upper-body pulling exercise (i.e., pull-up, seated row, etc.), 5 to 10 reps of ten seconds up, ten seconds down

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Then add weight, but do only one repetition instead of three, and increase your rest between sets to 2 minutes.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

With my personal workouts I usually spend 45­90 seconds rest between sets for small muscle groups like biceps, triceps, chest, shoulders, and back.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

For the chest I do three sets and twenty reps of incline-bench presses.

“American Psycho” by Bret Easton Ellis
from American Psycho
by Bret Easton Ellis
Knopf Doubleday Publishing Group, 2010

The next time they work the chest, he or she should alter the order of the lifts and intensities (i.e., incline bench press [H], bench [L], chest flies [L], dips [M]).

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

There are many ways to do a chest press, but I like this one best because using dumbbells helps you work your chest and arm strength equally.

“Better Stretching: 9 Minutes a Day to Greater Flexibility, Less Pain, and Enhanced Performance, the JoeTherapy Way” by Joe Yoon
from Better Stretching: 9 Minutes a Day to Greater Flexibility, Less Pain, and Enhanced Performance, the JoeTherapy Way
by Joe Yoon
St. Martin’s Publishing Group, 2020

Do three sets of 15-to-20-second holds, resting for three minutes between each set.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

• In the Strength Training Block (weeks 3-4), each day you’ll do four different exercises, 3 sets of 6-12 reps for each, at 3-minute intervals.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Less than 2 minutes per set if exercises are alternated that require different muscle groups (chest and upper back) or between muscular endurance sets.

“Lifetime Physical Fitness and Wellness: A Personalized Program” by Wener W.K. Hoeger, Sharon A. Hoeger
from Lifetime Physical Fitness and Wellness: A Personalized Program
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2014

Once you’ve completed all four supersets, rest for two minutes.

“Zero Belly Diet: Lose Up to 16 lbs. in 14 Days!” by David Zinczenko
from Zero Belly Diet: Lose Up to 16 lbs. in 14 Days!
by David Zinczenko
Random House Publishing Group, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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88 comments

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  • BULLYJUICE All I have is dumbells with 3kg weights. All together it might be 5kg per dumbell. Im 12 is this ok. I will probably buy new weights soon. I do your no equipment exercises and they work a lot. P.S i do boxing and its really helped me get EVEN STRONGER!

  • Pushup Hover: 30 seconds. After 30 seconds Coach: 15 more seconds. I had almost heart attack when I heard that:D Great workout anyway!

  • 15 August 2020
    Greeting again from Bali island
    Hoover push up, awesome, do all the workout with descipline
    our respect to coach Kozak & supermom Claudia, awesome

    warmest regards,

    senior men otw to 70’s

  • For someone who still doubt or too lazy about this workout. I’m on my DAY 6 of this arm workout routine, and 30 day of all lockdown workouts, and I wanna say, that this really works, girls! All isolation series is wonderful and very effective. I made this challenge for myself to get new body this year and Cassey very helping me with it. Today my arms and whole body are more shaped and stronger, and I keep going for better results. So keep going guys, you can do it, and the day when you wake up and see your reflection in mirror will surprise you will be soon. Good luck to you all, don’t give up, you can do it!

  • Awesome work out! Dont let 10min fool u, u will sweat, and I suggest if its ur first time light weight I did 15 and it was intense! Build up to it. Juice is literally like a workout partner who’s pushing u!

  • hellooo hasfit Tribes, from Bali island again
    Keep our spirit high, for daily workout.
    many thanks to coach Kozak & supermom Claudia

    warmest regards,

    senior men otw to 70’s

  • The at home workouts are some of the best workout videos on youtube. Theres tons more beginners than there are regulars so they dont have access to gym. Good work! Keep doing the at home routines.. Legs next maybe?

  • I’ve been working out my chest like crazy since last week and I was looking for some new workouts since the ones I was doing last week were getting easier and i only have 2 25lbs dumbbells so this helped a lot don’t know when this will get easier gonna do even more reps and try pushing myself over failure

  • can anyone tell me the song that starts playing at 14:30 during the back behinds?? it’s so catchy and I’ve been trying to find it for weeks!

  • Just wanted to send a shout out to coach Kozak. I been doing beast body and p90x and whilei enjoy them and they helped me grow. There’s no other exercise as brutal as your short burners unbelievable burn that I can’t say I’ve felt with any other workout. Best thing about yours is its free. Just wanted to say we really appreciate the fact you put these videos out for free there the best out there to tell you the truth. Keep up the good work. #hasfitiswhereitsat

  • Just wondering, the weights are pretty easier for me but I find at the end of any strength workout my wrists are in a lot of pain. Do I just need to stretch them out or?

  • Next time you have to throw the toy because watching George asking to play was making me hurt more than the workout was. HE IS SO CUTE.

  • You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called NextLevelDiet

  • Thanks for the workout routine. Can you please tell the exact muscle parts used in each exercise to ensure we aren’t doing any exercise incorrectly?

  • Hi,I’m 46 years old,,as a woman is 3times strength training per week,20min each session, enough to gain muscle and avoid decreasing the muscle due to coming menopause??thank you

  • Bullyjuice I have an uneven chest. My right chest is bigger than my left. So please can you make a video on how to fix it. Please advice some excercises without dumbell.

  • I love your videos and you. Helped very much stay focused and positive during confinement. Could you prepare a calp muscle isolation workout? I have an injury in my sesamoid foot bone and it has been very frustrating and challenging to be able to workout my calps. Thank you so much

  • 1. How do you do this without breaks????
    2. GEORGE
    3. I like chickpea noodles! I believe Banza makes them and they come in an orange box. So much more protein!

  • You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called NextLevelDiet.

  • Greeting from Bali island, Indonesia Archipelago with 16,421 island.
    awesome workout, big thanks, Coach Kozak, SuperMom Claudia.

    warmest regards,
    senior men otw 70’s, daily workout, Committment & Consistency

  • I’m following the Muscle Building program and this was my first chest only workout. I’m finding it hard to ‘feel’ my chest muscles working, my arms are killing me. I tried hard not to depend on my arms and shoulders. I guess over time my chest will get stronger and then I’ll feel it working there. I’ll persevere because it’s important to make sure I’m strong all over. Thanks for another great workout. Love HASfit ��❤️

  • Good job bro… I come here after see ur comment at sazali samad yt… Keep it up… Dont just update ur excersice video… Also give tip how to eat clean with ur style…. ����

  • I loved this workout that focused on the chest, and it was a burner, ouch! ���� It was a nice finisher for my dumbbell strength HIIT workout I did before this. There were no chest exercises in my other workout, and I wanted to include those muscles, so this was perfect! There were so many interesting and effective variations, like the chest press with negative chest flyes at the very beginning, and I also liked the reverse grip chest press. Man, those supersets were pretty intense, and by the end of the workout, I could barely do those crazy pushups, my muscles were pretty maxed out! ����.
    Thank you so much for this workout, it was awesome!! ����

  • wow, I started doing Cassey’s different arm workouts back in January, at first I could barely do 2 minutes without stopping, but now it’s April and I can do 20 mins non-stop, that’s incredible!❤️ tysm for your videos, my whole body right now is much stronger and I feel powerful to continue working out, especially since it’s quarantine

  • I’ve been doing your body weight workouts and mixing in these DB ones afterwards. Do you think you can make a DB leg one? Thanks for the great content and motivation to keep pushing for success.

  • Greeting from Bali island again, Indonesia Archipelago with 16,421 island around
    Hoover push up, amazing & awesome
    Big thanks to Coach Kozak & superMom Claudia

    warmest regards,

    senior men otw 70’s, sunday is abreak day

  • My favorite thing about these isolate video is that you dont repeat any moves! Some moves are super hard for me as im not that strong, and having to repeat them makes me less motivated, so im so glad that I can give it my all the first time and not worry about having to do it again!

  • I have always thought that dieting is eating only green vegetables and drinking water. NextLevelDeit proved me wrong. I am eating delicious and nutritionally rich food and still reaching my fitness goals.

  • i dont usually comment videos at all… but i just wanted to say thank you. now that the gym is closed and a person was used to do with bench and all the other machines i needed to learn to do chest at home with just some weights and no bench. your video so far was one of the best.

  • This is my second time doing this workout, and whew! It was still just as tough this time ����. All of the exercises are super intense, and by the end my muscles were shaking, and pretty much at failure �� (this is what you want to progress, and see results!). I loved this workout, it is very challenging and effective ������

  • I have two problems, one is that cobra pushups seem to work my forearms more than my triceps and I can’t figure out why. are my forearms that weak?? Also when I’m doing the one-arm angels, the arm sitting straight hurts a lot more than the one actually doing the work. I must be doing something wrong but idk what…:(

  • Coach was like “alright guys, this is a burnout” and I am like “whaaaat?! I am already burned out!!”
    Loved it, got a good sweat out!

  • 21 August 2020
    Hellooo Hasfit Tribes
    Greeting from Bali island, country of Indonesia, with 16,421 island around
    this is a great work out, big thanks to coach Kozak, supermom Claudia
    we start with warm up 5”, 20″‘ & 12 ” Abs & Obilque, follow by Shoulder, chest, bicep & cool down
    special remarks for hoover push up, awesome
    All the Health to You

    Warmest regards,

    senior men otw to 70”

  • I just came across this youtube channel and I love the workout! Can you do the same excercise every day for like 4-6 weeks or if you do these dumbbells with arms lets say today can you do tomorrow? I was told at the gym you should do one day arms another day legs then another day chest and intermingle cardio with this. I like these routines better and I am new to free weights. tia

  • It was great. I sweated a lot, but I wish you had explained the movements BEFORE starting the timer. Also, the bicycle crunches were confusing.

  • Wow, I’ve never worked my chest so much. I could barely do a push up on my knees by the time we got to that point! Looking forward to seeing progress:-)

  • iight folks. If y’all are doing this without having the video play at the same time, try it. Im in pretty good shape and having to keep up with the pace is still tough. Keep working bru.

  • I will give these workouts a try and do them for a while. I have a sort of flabby chest, maybe this will help define my chest a little bit. Thanks for the upload!

  • Great video but I’m worried about the “milk being terrifying” because it sounds a lot like fear foods in eating disorders. You can eat those things Cassie especially if you workout, eat healthy and are so fit like you are! Treat yourself!

  • Felt a really good pump in my triceps doing this, slight ache in pectorals too. Great workout. 1 month 1 week of following this program now. Gains are coming through nicely.

  • great video. just bought a pair of 20 lbs dumbells and looking for good home workouts and this definitely helped. But id love to know where to find the music you used im in love with alot of these tracks

  • YouTube recommended your channel and I’m glad they did,? Whats better squats, vertical leg press, horizontal leg press or seated leg press. I did not see a video on this topic
    Now I’m going to your wife page and look at some of her videos because I need to take better care of my natural and skin. New subscriber, thanks for the tips

  • I love how coach Kozak surprises us every time with tougher crazier sets/super sets in his workouts. Making it challenging and renewed. Yes my chest and triceps are burned like crazy right now but it will be worth it tomorrow. Thank you!

  • WOW I haven’t done this workout in a long time and now I remember why!!??? Tough but GREAT!! Feeling the BBBURN!!!! Thanks coach and Claudia…I think! No, it;s THANKS DEFINITELY! BLESSINGS!!!

  • Been working out on and off for almost 40 years and this chest routine is phenomenal. I am sold on HASfit and happy to be part of the tribe.

  • Me at the end when you did that part ���������� Btw, my first time doing an entire YouTube video in real time start to finish with a trainer (you). I feel the burnnnmn. It works. Thank you‼️‼️‼️.

  • When I first did Up-Up-Down-Downs in one of your videos, I could barely manage one while on my knees. Today, I did 13 in a row on toes, and it’s all thanks to you, Cassey!

  • Love the videos…. I’m sure you get alot of requests…. Can we get a new DB chest workout when you get a chance…. Love your work bro… A true inspiration

  • Hello! I really struggle holding my head up on those stability ball exercises(my neck muscles get tired early). Any advice on that?

  • This routine was one I used to do frequently. But, the past three weeks, I’ve been traveling, so I did no workout whatsoever. Today, I resumed my working out routine… I am so shocked I could barely do half of it. I didn’t think I would get that ‘weak’ in so little time. My chest and arms are shaking. t.t

  • everyone check out Cassey’s workout calendars at blogilates.com
    They help with weight loss, getting fit, slimmer, and healthier
    They have literally saved my life!

  • 06 August 2020
    Hellooo from Bali
    Awesome workout, great happy ending, Hoover push up, amazing
    Great thanks coach Kozak, supermom Claudia

    warmest reards,

    senior men otw to 70’s. daily workout since c19, one break day

  • Greeting again from Bali island, Indonesia Archipelago country with 16,421 island around
    hoover push ups is totally awesome. Great thanks coach Kozak, Supermom Claudia

    warmest regards,

    senior men otw 70, Commitment & Consistency, do daily workout, sunday or any other day is a day break

  • So how long would it take to show progress I if I did the everyday weigh 140 I’m 16 and 5,9 and am very skinny with broad shoulder

  • Great workout! I really like that each exercise is just 30sec. It is for me the perfect time so that it is exhausting, but I don’t give up!

  • This is really a GREAT WORKOUT summer is right around the corner.. Those arms and abs must not represent JELLO and jiggle they must be defined to the fullest ❤️ Thank You

  • Workouts with George are so much easier for some reason! I was struggling then he came on and I got a boost to make it through! Pets really are amazing ����

  • I started to do two of your workouts a day at the beggining of the quarantine time here (two months by now) and I feel so strong and great! Thank you! And pleeeeease, more videos with your cute dog I have 3y.o daughter and thanks to him I can exercises peacefully, cause she is watching him �� #strongmama

  • This just might be my fave video of yours yet. I have backed off many chest exercises over past few years due to a chronic shoulder issue, creating a strength imbalance. I was able to execute these with a lot of focus and control and look forward to adding chest work back in. Your programming and variety are great and your workouts are accessible and easy to modify. Thanks!!

  • 13 August 2020
    Hellooo Hasfit tribes, greeting from Bali island again
    this workout is our daily routine, awesome
    all the Health to all of You around the globe

    warmest regards,

    senior men otw 70’s

  • When ever I do any chest workouts I never feel my chest being used, heavy or not, I have the correct positioning too, any one got any tips or can explain what I’m doing wrong?

  • I start with your 30 days muscle builidng program and can’t wait to see the result. But no metter how much I excercise push ups are my week point. Is there any proper substitute for push ups?

  • Would doing this video and a bicep video good for one day?=40 min a day, Then taking protein shake after it.. thanks to both of you!

  • Great video. At first i thought no way i can do this one and omg ending with up up down downs is just pure evil… but i made it!!

  • This was an absolute killer and I had to drop my arms a few times during the workout but I’m definitely coming back to it ❤️ thanks Cassey for your amazing videos and your motivational energy ❤️

  • Liked the workout, but the charter not so much as it was not as much about the exercise but just random talk. After a point it got irritating.

  • 22 August 2020
    GOD Bless coach Kozak & Family & Has Fit Tribes.
    my committment & Consistency, 6 times a week on 60-90-120 minutes Hasfit work out
    push up Hover, amazing
    All the Healt to All Has Fit Tribes
    warmest regards,
    Bali island, senior men otw to 70”

  • Beginning of May I needed so many breaks during this workout, I stopped halfway through to take a 5 min break. A month later and I can do the whole thing without any breaks. Thanks Cassey

  • For the up up down downs, if you can’t do it on your feet like me, make sure your knees are super extended and your back is flat to really feel the workout.

  • 2nd exercise works very well if your pecks are uneven just do tons of reps on smaller side next thing u know its even……if ur chest is uneven

  • Oh boy I was shouting and screaming but I finished!

    Really felt this in my shoulders, did I have the wrong form is is it extra credit?

  • I love those doggie workouts, seeing George just being so sweet and wanting to play and bringing his toys… That’s how i survive those moves!

  • So I would give the video a big thumbs up if I could feel my arms! This was 20 intense minutes! Man, I will have to work up to this one. I lost form often and had to break and go down in weight. I’ll get there!

  • if you dont have a challenge in the workout, go for a harder one cause it isnt working.
    My challenge is that pushup: doing it right for 45s 3 rounds is almost impossible for me so imma stick to this till it gets easy

  • pain is a choice but suffering is optional. this workout was painful but i did not suffer. LOVED IT!! I cannot give it thumbs up though. my arms are dead. i think on upper/arm videos it should not be “Give it two thumbs up” because if you did it right, you are unable to do the thumbs up lol it should be that if you loved this video please flail your arms in the direction of the screen haha. thanks though! love you guys.

  • Good workout, as usual Reese’s explanation of the amrap is not good. No real explanation, we are doing there 3 exercises, but in 6 different ways and you get lost. Fix that and we have a winner.

  • I have been following your channel for a while now and I absolutely love your workout. All the compilations are superb. So glad that found your channel.

  • 05 August 2020
    Hallooo from Bali again,
    after 1 1/4 push up, closing by hoover push up, it is amazing
    big big thumb & thanks to coach Kozak & supermom Claudia

    warmest regards,

    senior men otw to 70’s

  • Really enjoying these isolation workouts, thanks Cassie! Just a quick suggestion personally I find the dog quite distracting, both visually and when instead of the established rhythm etc your voice goes squeaky for George. It throws me off balance when I’m already trying my best to stick with it. Just a suggestion, maybe others feel the similarly?

  • I’m gunna try this tomorrow. Not really looking forward to this. I’m doing your lower ab workout every day. And I swear bullets after it. Every time.

  • The AMRAP was exhausting as a beginner,thanks SELF,I am trying ti build muscle mass (I am skin and bones basically) so your workouts are very helpful to get myself energized.

  • Let’s get these GAINS!!!

    #NOTIFICATIONSQUAD #SQUUAAAADDD #LETSGETIT #AYOOOO #BULLYNATION #KEEPPUSHIN #EMBRACETHESUCK #DRIVEON #HOOAH #PEWPEWPEW #GETWITHUSORSLIDEOVER #BANGBANG #KILL #WEDONTDIE #WEMULTIPLY #ALLDAY

  • WOW!!! Haven’t done this in soooooo long!! Now I remember why! It’s killer bu AMAZING!!! Thanks coach and Claudia ( I think!!??)! Youch! I can barely type!!! BLESSINGS!!!

  • This was great, working to stay in shape during isolation. You weren’t kidding when you said you don’t need weights for a good arm workout. These moves burned <3

  • I really try hard to NEVER pause a workout video to take a break! But I had to pause this one like five times, lol! It was really good though, thanks for this

  • I love this 20-minutes series. I can pick two and already have my 40 minutes workout for this day. I would totally love to see more of these ❤️