Uploaded October 2025 | Updated September 2026, 2 weeks ago
This full-body strength training workout will build lean muscle, boost your metabolism, and make you sweat! This workout incorporates strength and HIIT-style exercises for a quick but effective workout. During our training session, we will pair a heavy lift dumbbell exercise with an exercise that will boost your heart rate. This pairing provides a fun challenge for an awesome payout!
Get your monthly calendar here: buymeacoffee.com/kaleighcohen/extras
Join UNSTOPPABLE here: kaleighcohen.com/unstoppable
20-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Ideal weight for today's workout will be heavy for the strength exercises and light to moderate dumbbell weight for the HIIT exercises. I used a range from 10lbs to 25lbs/ 4.5kg-11.3kg
- EXERCISE MAT
STRUCTURE
5 ROUNDS REPEATED 2X
STRENGTH: 45 SECONDS
REST: 10 SECONDS
HIIT: 30 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS
EXERCISE LIST
-SQUAT TO NARROW PRESS
-JUMP SQUAT
-RENEGADE ROW
-BURPEES
-REVERSE LUNGE TO CURL
-SKIERS
-GLUTE BRIDGE TO NARROW CHETS PRESS
-PUSH-UPS
-DUMBBELL SWING
-PUSH PRESS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 youtu.be/IjH_8pdybfs
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
This full-body strength training workout will build lean muscle, boost your metabolism, and make you sweat! This workout incorporates strength and HIIT-style exercises for a quick but effective workout. During our training session, we will pair a heavy lift dumbbell exercise with an exercise that will boost your heart rate. This pairing provides a fun challenge for an awesome payout!
Get your monthly calendar here: buymeacoffee.com/kaleighcohen/extras
Join UNSTOPPABLE here: kaleighcohen.com/unstoppable
20-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Ideal weight for today's workout will be heavy for the strength exercises and light to moderate dumbbell weight for the HIIT exercises. I used a range from 10lbs to 25lbs/ 4.5kg-11.3kg
- EXERCISE MAT
STRUCTURE
5 ROUNDS REPEATED 2X
STRENGTH: 45 SECONDS
REST: 10 SECONDS
HIIT: 30 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS
EXERCISE LIST
-SQUAT TO NARROW PRESS
-JUMP SQUAT
-RENEGADE ROW
-BURPEES
-REVERSE LUNGE TO CURL
-SKIERS
-GLUTE BRIDGE TO NARROW CHETS PRESS
-PUSH-UPS
-DUMBBELL SWING
-PUSH PRESS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 youtu.be/IjH_8pdybfs
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
