This 20 minute dumbbell session pairs chest work with focused ab training, so you build upper body strength while challenging your core. Grab a pair of dumbbells, clear a little space, and press play. Everything is designed for home, so no gym is needed. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/20-min-chest-and-abs-workout-with-dumbbells We train in 50 second work blocks with a 10 second break between them, and a beep tells you when the next block begins. There is no talking, so you can simply follow along, watch the screen, and keep your rhythm from start to finish. The chest exercises support upper body definition and posture, while the ab work builds core stability and better balance. It is a straightforward routine you can return to whenever you want a focused strength session that fits into a short window of time. Equipment: a pair of dumbbells and enough space to lie down comfortably. This workout is perfect if you: - Want to train chest and abs together in 20 minutes - Prefer a follow along session at home with no talking - Like a clear structure with beeps and 10 second breaks - Are working on upper body strength and core stability Take it at your own pace and enjoy the way you feel afterward. RELATED PLAYLISTS ABS & CORE: https://www.youtube.com/playlist?list=PL5plC0cg6M73zL1fDNDgT3KBtEd9mdq-E ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE UPPER BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M71v23SShOMXQso1FJ36_43P WORKOUT CHAPTERS 0:00 Intro 0:24 CHEST PRESS - GLUTE BRIDGE HOLD 1:24 ALT. CHEST PRESS - GLUTE BRIDGE HOLD 2:24 FLYES - GLUTE BRIDGE HOLD 3:24 OVERHEAD DB. + SIT-UPS 4:24 ALT. TWIST + KNEE DRIVE 5:24 HOLLOW HOLD - DIAGONAL PRESS + LEG RAISE 6:24 REVERSE PRESS - GLUTE BRIDGE HOLD 7:24 SINGLE-LEG RAISE CRUNCH 8:25 SINGLE-LEG RAISE CRUNCH 9:25 ALT. LEG DROP + FLYES 10:25 CLOSE GRIP DIAGONAL PRESS 11:25 SIDE-TO-SIDE RAISES 12:25 2X FLYES + 2X REVERSE CRUNCH 13:25 CHEST PRESS + ALT. CHEST PRESS 14:25 SIT-UP FLYES 15:25 CRUNCH HOLD - 1 DB, PRESS 16:25 2X CHEST PRESS + GLUTE BRIDGE MARCHES 17:25 FLYES + FLUTTER KICKS 18:26 PUSH-UP ALT. SIDE PLANK PRESS