Uploaded July 2025 | Updated September 2026, 2 weeks ago
🗓️ Get your monthly calendar here! buymeacoffee.com/kaleighcohen/extras
Today we are combining strength, power cardio, and abs! This is a full-body no repeat workout that will increase muscle, cardio endurance, and core strength! I had so much fun in this workout and it felt so good to get a sweat going as well! This workout is fun with the benefits of strength training with the bonus of cardio and abs training! We are using trisets to increase our training volume and also keep our heart rate pumping!
20-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy so you can keep a quicker pace with our lifts! Listen to your body and choose accordingly. I used 15lb dumbbells.
- EXERCISE MAT
STRUCTURE
7 TRI-SETS
STRENGTH: 60 SECONDS
POWER: 45 SECONDS
AB: 30 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-SUMO HAMMER CURL
-LOW LATERAL HOPS
-PALLOF PRESS
-RDL CLOSE GRIP ROW
-2X SQUAT + POWER
-ARMS UP MARCH
-FRONT SQUAT + ARNOLD PRESS
-BURPEE
-MOUNTAIN CLIMBER
-RENEGADE ROW W/ 2 PULSE
-PUSH-UP + BLAST OFF
-PLANKS + SHOULDER TAPS
-LOW GOBLET SQUAT
-FAST FEET
-DEAD BUG HOLD
-REVERSE LUNGE + CHEST FLY
-HIGH KNEE POWER PULL
-PRONE TUCK
-PULLOVER + GLUTE BRIDGE
-ALTERNATING DEAD-STOP SNATCH
-STANDING 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
Today we are combining strength, power cardio, and abs! This is a full-body no repeat workout that will increase muscle, cardio endurance, and core strength! I had so much fun in this workout and it felt so good to get a sweat going as well! This workout is fun with the benefits of strength training with the bonus of cardio and abs training! We are using trisets to increase our training volume and also keep our heart rate pumping!
20-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy so you can keep a quicker pace with our lifts! Listen to your body and choose accordingly. I used 15lb dumbbells.
- EXERCISE MAT
STRUCTURE
7 TRI-SETS
STRENGTH: 60 SECONDS
POWER: 45 SECONDS
AB: 30 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-SUMO HAMMER CURL
-LOW LATERAL HOPS
-PALLOF PRESS
-RDL CLOSE GRIP ROW
-2X SQUAT + POWER
-ARMS UP MARCH
-FRONT SQUAT + ARNOLD PRESS
-BURPEE
-MOUNTAIN CLIMBER
-RENEGADE ROW W/ 2 PULSE
-PUSH-UP + BLAST OFF
-PLANKS + SHOULDER TAPS
-LOW GOBLET SQUAT
-FAST FEET
-DEAD BUG HOLD
-REVERSE LUNGE + CHEST FLY
-HIGH KNEE POWER PULL
-PRONE TUCK
-PULLOVER + GLUTE BRIDGE
-ALTERNATING DEAD-STOP SNATCH
-STANDING 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.
