Uploaded January 2026 | Updated September 2026, 2 weeks ago
Join Bike & Bells Breakthrough here: kaleighcohen.com/bikeandbellsbreakthrough
Monthly strength calendar here: buymeacoffee.com/kaleighcohen/extras
If you want to build muscle at home, this workout is for you! This workout is a full-body and abs workout targeting all of our major muscle groups!
This is a no-repetition strength workout that is fun and effective in only 20 minutes! To make the most of today's workout, aim to lift a challenging weight. We will also be maximizing the short training time with short rest time!
We will be training completely standing, including our ab exercises to really target the deep core muscles and obliques!
20-MINUTE FULL STANDING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 5lbs to 20lbs/ 2.5kg to 9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- ANKLE/WRIST WEIGHTS
STRUCTURE
18 NO REPEAT EXERCISES
WORK: 45 SECONDS
REST: 15 SECONDS
EXERCISE LIST
- CLOSE GRIP BENT OVER ROW
-ALTERNATING ARNOLD PRESS
-CLOSE GRIP ROW
-KICKBACK TO PRESS BACK
-STANDING CHEST FLYS
-BICEP CURL TO HAMMER CURL
-BOTTOM TO TOP
-ARMS UP MARCH
-SAME SIDE CROSS BODY CRUNCH (L&R)
-PALLOF PRESS
-STANDING DEAD BUG
-SQUAT TO ALT. OBLIQUE CRUNCH
-REV. LUNGE & TWIST (L&R)
-HINGE SUMO PULSES
-GOOD MORNING TO ALT. CURTSY LUNGE
-CALF RAISES
-GOBLET SQUAT D.C.A.T.W.U
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
FINISHER: youtu.be/N5EO-1LHAyI
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.
Join Bike & Bells Breakthrough here: kaleighcohen.com/bikeandbellsbreakthrough
Monthly strength calendar here: buymeacoffee.com/kaleighcohen/extras
If you want to build muscle at home, this workout is for you! This workout is a full-body and abs workout targeting all of our major muscle groups!
This is a no-repetition strength workout that is fun and effective in only 20 minutes! To make the most of today's workout, aim to lift a challenging weight. We will also be maximizing the short training time with short rest time!
We will be training completely standing, including our ab exercises to really target the deep core muscles and obliques!
20-MINUTE FULL STANDING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 5lbs to 20lbs/ 2.5kg to 9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- ANKLE/WRIST WEIGHTS
STRUCTURE
18 NO REPEAT EXERCISES
WORK: 45 SECONDS
REST: 15 SECONDS
EXERCISE LIST
- CLOSE GRIP BENT OVER ROW
-ALTERNATING ARNOLD PRESS
-CLOSE GRIP ROW
-KICKBACK TO PRESS BACK
-STANDING CHEST FLYS
-BICEP CURL TO HAMMER CURL
-BOTTOM TO TOP
-ARMS UP MARCH
-SAME SIDE CROSS BODY CRUNCH (L&R)
-PALLOF PRESS
-STANDING DEAD BUG
-SQUAT TO ALT. OBLIQUE CRUNCH
-REV. LUNGE & TWIST (L&R)
-HINGE SUMO PULSES
-GOOD MORNING TO ALT. CURTSY LUNGE
-CALF RAISES
-GOBLET SQUAT D.C.A.T.W.U
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
FINISHER: youtu.be/N5EO-1LHAyI
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.
