Uploaded February 2025 | Updated September 2026, 2 weeks ago
Have you ever heard the saying, "train like your life depends on it!" I find a lot of truth in this statement and our training should reflect this. For me, one aspect of living life to the fullest is having a body that can keep up with whatever life throws. It allows me to keep up with my kids, gives me the energy to go on adventures I might not otherwise be capable of, and reduces my stress! Physical training has become part of who I am. That's why I love incorporating functional training into my training routine!
Functional training uses movements we use every day and amplifies our ability to do them and do them well. I've said we train here often to get strong for out there.
This workout includes 16 exercises that will help you build a strong life! We are working a no-repeat structure and only have 20 minutes! You only need dumbbells and this is a perfect at-home workout!
20-MINUTE NO REPEAT FUNCTIONAL FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- The range we are lifting today is moderately heavy to heavy! As a reference, I am using 10-50lb. / 4.5-22.6kg.
- EXERCISE MAT
STRUCTURE
16 EXERCISES
NO REPEAT
WORK: 50 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-ROMANIAN DEADLIFT + ROW
-DEAD STOP PUSH-UP
-DEAD STOP SNATCH TO REVERE LUNGE (L&R)
-BEAR CRAWL HOLD TO DUMBBELL DRAG
-SINGLE LEG CURL & PRESS (L&R)
-GOBLET SQUAT TO ALT. SINGLE-LEG BALANCE
-SIDE PLANK TO ROW & PRESS (L&R)
-SQUAT W/ LOW HOLD FOR 5
-DEAD STOP ROW + PLANK
-KNEELING PRESS TO HALF STAND
-FARMER'S CARRY
-DUMBBELL SWING
-TABLETOP DEAD BUG + SNOW ANGEL
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.
Have you ever heard the saying, "train like your life depends on it!" I find a lot of truth in this statement and our training should reflect this. For me, one aspect of living life to the fullest is having a body that can keep up with whatever life throws. It allows me to keep up with my kids, gives me the energy to go on adventures I might not otherwise be capable of, and reduces my stress! Physical training has become part of who I am. That's why I love incorporating functional training into my training routine!
Functional training uses movements we use every day and amplifies our ability to do them and do them well. I've said we train here often to get strong for out there.
This workout includes 16 exercises that will help you build a strong life! We are working a no-repeat structure and only have 20 minutes! You only need dumbbells and this is a perfect at-home workout!
20-MINUTE NO REPEAT FUNCTIONAL FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- The range we are lifting today is moderately heavy to heavy! As a reference, I am using 10-50lb. / 4.5-22.6kg.
- EXERCISE MAT
STRUCTURE
16 EXERCISES
NO REPEAT
WORK: 50 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-ROMANIAN DEADLIFT + ROW
-DEAD STOP PUSH-UP
-DEAD STOP SNATCH TO REVERE LUNGE (L&R)
-BEAR CRAWL HOLD TO DUMBBELL DRAG
-SINGLE LEG CURL & PRESS (L&R)
-GOBLET SQUAT TO ALT. SINGLE-LEG BALANCE
-SIDE PLANK TO ROW & PRESS (L&R)
-SQUAT W/ LOW HOLD FOR 5
-DEAD STOP ROW + PLANK
-KNEELING PRESS TO HALF STAND
-FARMER'S CARRY
-DUMBBELL SWING
-TABLETOP DEAD BUG + SNOW ANGEL
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.
