Uploaded July 2025 | Updated September 2026, 2 weeks ago
🗓️ Get your monthly calendar here! buymeacoffee.com/kaleighcohen/extras
We have an awesome structure today that will build full body strength, increase your power, and tighten your abs! This is a superset style workout to enhance muscular definition, and all you need is 20 minutes! You will feel strong and amazing by the end!
20-MINUTE FULL-BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Use moderately heavy to heavy, relative to you and the individual exercise. I used a range from 10lb-20lb/4.5kg-9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- MINI RESISTANCE BAND/ BOOTY BAND
STRUCTURE
6 ROUNDS w/ 2 SUPERSETS (4 EXERCISES) IN EACH
SUPERSET 1
WORK: 45 SECONDS
REST: 15 SECONDS
SUPERSET 2
WORK: 30 SECONDS
REST: 30 SECONDS
EXERCISE LIST:
-GOBLET SQUAT
-ARMS UP REVERSE GRIP ROW
-ALTERNATIVE DEAD STOP SNATCH
-PLANK DUMBBELL DRAG
-SUMO ROMANIAN DEADLIFT
-ARNOLD PRESS
-BURPEES
-HEEL TAPS
-STEP UPS
-PUSH-UP
-MOUNTAIN CLIMBERS
-JACK KNIFE
-SUITCASE SQUAT
-BICEP CURL
-BANDED LOW LATERAL WALK
-HIGH KNEE MARCH W/ ARMS UP
-WALL SIT W/ LEG EXTENSION
-TRICEP KICKBACK
-BALL SLAMS
-DEADBUG ISOLATED HOLD W/ARM PUMPS
-NARROW GLUTE BRIDGE
-PULLOVER LEGS AT TABLETOP
-LATERAL LEAPS
-BICYCLE
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.
🗓️ Get your monthly calendar here! buymeacoffee.com/kaleighcohen/extras
We have an awesome structure today that will build full body strength, increase your power, and tighten your abs! This is a superset style workout to enhance muscular definition, and all you need is 20 minutes! You will feel strong and amazing by the end!
20-MINUTE FULL-BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Use moderately heavy to heavy, relative to you and the individual exercise. I used a range from 10lb-20lb/4.5kg-9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- MINI RESISTANCE BAND/ BOOTY BAND
STRUCTURE
6 ROUNDS w/ 2 SUPERSETS (4 EXERCISES) IN EACH
SUPERSET 1
WORK: 45 SECONDS
REST: 15 SECONDS
SUPERSET 2
WORK: 30 SECONDS
REST: 30 SECONDS
EXERCISE LIST:
-GOBLET SQUAT
-ARMS UP REVERSE GRIP ROW
-ALTERNATIVE DEAD STOP SNATCH
-PLANK DUMBBELL DRAG
-SUMO ROMANIAN DEADLIFT
-ARNOLD PRESS
-BURPEES
-HEEL TAPS
-STEP UPS
-PUSH-UP
-MOUNTAIN CLIMBERS
-JACK KNIFE
-SUITCASE SQUAT
-BICEP CURL
-BANDED LOW LATERAL WALK
-HIGH KNEE MARCH W/ ARMS UP
-WALL SIT W/ LEG EXTENSION
-TRICEP KICKBACK
-BALL SLAMS
-DEADBUG ISOLATED HOLD W/ARM PUMPS
-NARROW GLUTE BRIDGE
-PULLOVER LEGS AT TABLETOP
-LATERAL LEAPS
-BICYCLE
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.
