Uploaded November 2025 | Updated September 2026, 2 weeks ago
This is a full body stregnth training workout that will build full body muscular definition! In today's session we are using circuits with fire and finisher rounds! The workout will be broken up between upper and lower body.
I loved this style of training! It made the workout fun while also being very effective! The burna nd the shake were awesome on this one!
20-MINUTE NO REPEAT FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- For the fire round, use heavier weight and the finishers round moderately heavy. I used a range from 10-20lbs/ 4.5-9kg.
- EXERCISE MAT
STRUCTURE
3 CIRCUITS W/ FIRE & FINISHER ROUNDS
30 TOTAL EXERCISES
FIRE ROUNDS:
WORK: 30 SECONDS
REST: 10 SECONDS
FINISHER ROUNDS:
WORK: 30 SECONDS
NO REST
EXERCISE LIST
-ARNOLD PRESS
-BENT OVER REV. GRIP ROW
-CHEST PRESS
-BICEP CURLS
-TRICEP KICKBACKS
-SHOULDER PRESS PULSES
-ARMS UP ROW
-PUSH-UP
-PUMP CURLS
-SKULL CRUSHER PULSES
-SUMO SQUAT DCATWU
-SQUAT
-STATIONARY LUNGE (L&R)
-NARROW RDL
-SUITCASE SQUAT PULSES
-LOW LATERAL SQUAT WALKS
-1/2 GOOD MORNINGS
-GLUTE BRIDGE
-SUMO GLUTE BRIDGE PULSES
-SQUAT & PRESS
-KICKSTAND RDL TO
-REAR DELT FLY (L&R)
-SUMO & CURL
-HIPS UP CHEST FLYS
-SQUAT + LOW PLANK & CURL
-FRONT LIFT &
-FIRE HYDRANT (L&R)
-NARROW PUSH-UP +
-ALT. REAR LEG LIFT
-RENEGADE ROW &
-PRESSBACK
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 is a full body stregnth training workout that will build full body muscular definition! In today's session we are using circuits with fire and finisher rounds! The workout will be broken up between upper and lower body.
I loved this style of training! It made the workout fun while also being very effective! The burna nd the shake were awesome on this one!
20-MINUTE NO REPEAT FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- For the fire round, use heavier weight and the finishers round moderately heavy. I used a range from 10-20lbs/ 4.5-9kg.
- EXERCISE MAT
STRUCTURE
3 CIRCUITS W/ FIRE & FINISHER ROUNDS
30 TOTAL EXERCISES
FIRE ROUNDS:
WORK: 30 SECONDS
REST: 10 SECONDS
FINISHER ROUNDS:
WORK: 30 SECONDS
NO REST
EXERCISE LIST
-ARNOLD PRESS
-BENT OVER REV. GRIP ROW
-CHEST PRESS
-BICEP CURLS
-TRICEP KICKBACKS
-SHOULDER PRESS PULSES
-ARMS UP ROW
-PUSH-UP
-PUMP CURLS
-SKULL CRUSHER PULSES
-SUMO SQUAT DCATWU
-SQUAT
-STATIONARY LUNGE (L&R)
-NARROW RDL
-SUITCASE SQUAT PULSES
-LOW LATERAL SQUAT WALKS
-1/2 GOOD MORNINGS
-GLUTE BRIDGE
-SUMO GLUTE BRIDGE PULSES
-SQUAT & PRESS
-KICKSTAND RDL TO
-REAR DELT FLY (L&R)
-SUMO & CURL
-HIPS UP CHEST FLYS
-SQUAT + LOW PLANK & CURL
-FRONT LIFT &
-FIRE HYDRANT (L&R)
-NARROW PUSH-UP +
-ALT. REAR LEG LIFT
-RENEGADE ROW &
-PRESSBACK
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.
