Uploaded November 2025 | Updated September 2026, 1 week ago
Today's workout is a complete full body strength workout for full body definition! The structure includes a round with 2 strength exercises for either the upper or lower body, with an ab exercise right in between!
The goal today is muscular hypertrophy, shorter, quicker sets, and short rest. This is a fun structure, and the 30 minutes fly by!
30-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy to heavy for this workout! I used a range from 10-25lbs/ 4.5-11.3kg.
- EXERCISE MAT
STRUCTURE:
6 ROUNDS W/ 3 EXERCISES REPEATED 2X
1ST & 3RD EXERCISE: 40 SECONDS
2ND EXERCISE: 30 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-ROTATING ROW
-WEIGHTED SIT UP W/TWIST
-WIDE CURLS
-RDL
-ARMS UP MARCH
-HINGED SUMO SQUAT
ARNOLD PRESS
-W. TWIST & SIT UP
-L-RAISE
-SQUAT
-ARMS UP MARCH
-KANG SQUAT
-CLOSE GRIP CHEST PRESS
-W. TWIST & SIT UP
-PUSH-UP
-LONG LEVER NARROW GB
-ARMS UP MARCH
-SUMO GB
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.
Today's workout is a complete full body strength workout for full body definition! The structure includes a round with 2 strength exercises for either the upper or lower body, with an ab exercise right in between!
The goal today is muscular hypertrophy, shorter, quicker sets, and short rest. This is a fun structure, and the 30 minutes fly by!
30-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy to heavy for this workout! I used a range from 10-25lbs/ 4.5-11.3kg.
- EXERCISE MAT
STRUCTURE:
6 ROUNDS W/ 3 EXERCISES REPEATED 2X
1ST & 3RD EXERCISE: 40 SECONDS
2ND EXERCISE: 30 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-ROTATING ROW
-WEIGHTED SIT UP W/TWIST
-WIDE CURLS
-RDL
-ARMS UP MARCH
-HINGED SUMO SQUAT
ARNOLD PRESS
-W. TWIST & SIT UP
-L-RAISE
-SQUAT
-ARMS UP MARCH
-KANG SQUAT
-CLOSE GRIP CHEST PRESS
-W. TWIST & SIT UP
-PUSH-UP
-LONG LEVER NARROW GB
-ARMS UP MARCH
-SUMO GB
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.
