Uploaded April 2026 | Updated September 2026, 2 weeks ago
Time for a burn with this superset strength workout! Supersets are beneficial for maximizing muscle growth with shorter breaks, which also allows us to keep this workout short! 20 minutes, not a long time, but enough to feel the burn!
Supersets are two exercises performed back-to-back with no rest in between. When we challenge our muscles, this is when we can start to see the growth. This style of strength training builds both muscualar stregntha nd definition! Not to mention, superset training is FUN!!
It's a full body strength kinda day, we have 10 supersets that will fly by, and all you need are your dumbbells!
20 MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 25lbs
- EXERCISE MAT
STRUCTURE
20 EXERCISES
10 SUPERSETS
WORK: 45 SECONDS
REST: 15 SECONDS
EXERCISE LIST
-ALT. NARROW PRESS
-SLOW LOW LAT RAISE
-CLOSE GRIP ROW
-ARMS UP REV. GRIP ROW 2 PULSE
-CROSS-BODY CURLS
-HAM CURLS SLOW LOW
-ARMS UP CHEST PRESS
-CHEST FLY WITH 2 PULSE
-TRICEP KICKBACK
-ALT. ARMS UP TRI. OVERHEAD EXT.
-SINGLE LEG RDL (L&R)
-SUMO RDL
-GOBLET SQUAT DCATWU
-REV. LUNGE HOVER (L&R)
-LONG LEVER GLUTE BRIDGE
-NARROW GB 5 PULSE
-CURTSY LUNGE W/ 2 PULSE
-HOLD LOW SUMO SQUAT
I am so glad you joined me for this workout! It's always better to workout with a friend! Kaleigh
Finisher 👉youtu.be/qKGgBgX2xj0?si=ccxHM3Qo-AT-6Dhw
Don't forget to stretch! 👉youtu.be/IjH_8pdybfs?si=R880cMSU24w4dr5r
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.
Time for a burn with this superset strength workout! Supersets are beneficial for maximizing muscle growth with shorter breaks, which also allows us to keep this workout short! 20 minutes, not a long time, but enough to feel the burn!
Supersets are two exercises performed back-to-back with no rest in between. When we challenge our muscles, this is when we can start to see the growth. This style of strength training builds both muscualar stregntha nd definition! Not to mention, superset training is FUN!!
It's a full body strength kinda day, we have 10 supersets that will fly by, and all you need are your dumbbells!
20 MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 25lbs
- EXERCISE MAT
STRUCTURE
20 EXERCISES
10 SUPERSETS
WORK: 45 SECONDS
REST: 15 SECONDS
EXERCISE LIST
-ALT. NARROW PRESS
-SLOW LOW LAT RAISE
-CLOSE GRIP ROW
-ARMS UP REV. GRIP ROW 2 PULSE
-CROSS-BODY CURLS
-HAM CURLS SLOW LOW
-ARMS UP CHEST PRESS
-CHEST FLY WITH 2 PULSE
-TRICEP KICKBACK
-ALT. ARMS UP TRI. OVERHEAD EXT.
-SINGLE LEG RDL (L&R)
-SUMO RDL
-GOBLET SQUAT DCATWU
-REV. LUNGE HOVER (L&R)
-LONG LEVER GLUTE BRIDGE
-NARROW GB 5 PULSE
-CURTSY LUNGE W/ 2 PULSE
-HOLD LOW SUMO SQUAT
I am so glad you joined me for this workout! It's always better to workout with a friend! Kaleigh
Finisher 👉youtu.be/qKGgBgX2xj0?si=ccxHM3Qo-AT-6Dhw
Don't forget to stretch! 👉youtu.be/IjH_8pdybfs?si=R880cMSU24w4dr5r
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.
