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
This full-body and abs strength training circuit is perfect for building muscle at home!! You only need dumbbells for this workout! This strength session is designed to help you build muscle and definition. During this session, we will focus on proper technique and a full range of motion to make the most of our 30 minutes! These are some of the best muscle-building exercises all in one workout!
30-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs/4.5 kg to 11.3 kg. Aim to lift heavy to moderately heavy relative to you and the exercise we are performing.
- EXERCISE MAT
STRUCTURE
3 TOTAL CIRCUITS
26 TOTAL EXERCISES
CIRCUIT 1 & 2 - 10 UPPER & LOWER BODY EXERCISES
WORK: 40 SECONDS
REST: 25 SECONDS
CIRCUIT 3 - 6 AB EXERCISES
WORK: 40 SECONDS
REST: 15 SECONDS
EXERCISE LIST
- SHOULDER PRESS
- CHEST PRESS
- ROW
- BICEP CURLS
- SKULL CRUSHERS
- SQUAT
- GLUTE BRIDGE
- ROMANIAN DEADLIFT
- KICKSTAND ROMANIAN DEADLIFT TO REV. LUNGE (L&R)
- ALTERNATING TWIST KNEE PULL
- HIP LIFTS
- LEG LOWERS
- OBLIQUE CRUNCH (L&R)
- CRUNCH PULSE
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
FINISHER: youtu.be/g12oo9TOQ0o
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
This full-body and abs strength training circuit is perfect for building muscle at home!! You only need dumbbells for this workout! This strength session is designed to help you build muscle and definition. During this session, we will focus on proper technique and a full range of motion to make the most of our 30 minutes! These are some of the best muscle-building exercises all in one workout!
30-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs/4.5 kg to 11.3 kg. Aim to lift heavy to moderately heavy relative to you and the exercise we are performing.
- EXERCISE MAT
STRUCTURE
3 TOTAL CIRCUITS
26 TOTAL EXERCISES
CIRCUIT 1 & 2 - 10 UPPER & LOWER BODY EXERCISES
WORK: 40 SECONDS
REST: 25 SECONDS
CIRCUIT 3 - 6 AB EXERCISES
WORK: 40 SECONDS
REST: 15 SECONDS
EXERCISE LIST
- SHOULDER PRESS
- CHEST PRESS
- ROW
- BICEP CURLS
- SKULL CRUSHERS
- SQUAT
- GLUTE BRIDGE
- ROMANIAN DEADLIFT
- KICKSTAND ROMANIAN DEADLIFT TO REV. LUNGE (L&R)
- ALTERNATING TWIST KNEE PULL
- HIP LIFTS
- LEG LOWERS
- OBLIQUE CRUNCH (L&R)
- CRUNCH PULSE
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
FINISHER: youtu.be/g12oo9TOQ0o
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.
