Uploaded June 2025 | Updated September 2026, 1 week ago
This strength workout will help to build muscular strength and definition in your upper body and abs! We are training with supersets to maximize hypertrophy in the chest, back, biceps, triceps, and shoulders! The structure is no repeat and we will begin by training the upper body and finish with the abs and obliques!
20-MINUTE UPPER BODY & ABS STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy to maximize muscle growth and definition! Listen to your body and choose what works best for you! I used a range from 10lb-25lb/4.5-11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- ANKLE/WRIST WEIGHTS
STRUCTURE:
-9 UPPER BODY SUPERSETS/18 EXERCISES
-NO REPEAT STRUCTURE
-WORK: 40 SECONDS
-REST: 20 SECONDS
-6 AB EXERCISES
-WORK: 30 SECONDS
-NO REST
EXERCISE LIST
-CHEST PRESS
-NARROW PUSH-UP
-ARNOLD PRESS
-LATERAL RAISE
-ROW
-WIDE ROW
-PULLOVER
-CLOSE GRIP CHEST PRESS
-REAR DELT FLY
-NARROW SHOULDER PRESS
-CLOSE GRIP ROW
-CHEST FLYS
-HAMMER CURL W/ A TWIST
-CROSSBODY CURL
-TRICEP OVERHEAD EXTENSION
-DIPS
-BICEP CURLS
-TRICEP KICKSTANDS
-CRUNCH & PRESS BACK (L&R)
-CRUNCH & CLAP
-HEEL TAPS
-CANOE W/HEEL TAP OUT & IN (L&R)
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 strength workout will help to build muscular strength and definition in your upper body and abs! We are training with supersets to maximize hypertrophy in the chest, back, biceps, triceps, and shoulders! The structure is no repeat and we will begin by training the upper body and finish with the abs and obliques!
20-MINUTE UPPER BODY & ABS STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy to maximize muscle growth and definition! Listen to your body and choose what works best for you! I used a range from 10lb-25lb/4.5-11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- ANKLE/WRIST WEIGHTS
STRUCTURE:
-9 UPPER BODY SUPERSETS/18 EXERCISES
-NO REPEAT STRUCTURE
-WORK: 40 SECONDS
-REST: 20 SECONDS
-6 AB EXERCISES
-WORK: 30 SECONDS
-NO REST
EXERCISE LIST
-CHEST PRESS
-NARROW PUSH-UP
-ARNOLD PRESS
-LATERAL RAISE
-ROW
-WIDE ROW
-PULLOVER
-CLOSE GRIP CHEST PRESS
-REAR DELT FLY
-NARROW SHOULDER PRESS
-CLOSE GRIP ROW
-CHEST FLYS
-HAMMER CURL W/ A TWIST
-CROSSBODY CURL
-TRICEP OVERHEAD EXTENSION
-DIPS
-BICEP CURLS
-TRICEP KICKSTANDS
-CRUNCH & PRESS BACK (L&R)
-CRUNCH & CLAP
-HEEL TAPS
-CANOE W/HEEL TAP OUT & IN (L&R)
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.
