Uploaded April 2026 | Updated September 2026, 2 weeks ago
Let's get to it today! If you love a full-body burn, you are in the right place! This strength workout is a fun circuit-style training. This workout will build muscle and definition. in the upper body, lower body, and abs!
We have 3 circuits today, and with each one we get stronger! Push yourself in each exercise. Don't be afraid to up your dumbbell weight and challenge your muscles, but also adjust the weight down if you find your form needs it! Always listen to your body and remember, this is YOUR WORKOUT!
30 MINUTE FULL BODY & ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 20lbs
- EXERCISE MAT
STRUCTURE
3 CIRCUITS
12 EXERCISES REPEATED EACH CIRCUIT
WORK: 30 SECONDS
REST: 15 SECONDS
REST BETWEEN CIRCUITS: 60 SECONDS
EXERCISE LIST
-GOBLET SQUAT W/ ALTERNATING KNEE PULL
-NARROW SHOULDER PRESS
-DOUBLE PULSE ALT. REAR LUNGE
-TOE TOUCHES
-RENEGADE ROW
-HINGED SUMO SQUAT 5 PULSE
-LATERAL TO FRONT RAISE
-HALF SIT-UP KNEE PULLS
-PLANK TO LOW SQUAT & CURL
-3 PULSE NARROW SQUAT TO NEUTRAL SQUAT
-HIPS UP-CLOSE GRIP CHEST PRESS
-PLANK PRESS-BACK
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉youtu.be/39onZ6UY89k?si=pb32rkemnaxsef3M
Don't forget to stretch! 👉youtu.be/EaowkLiLWVs?si=7-KdyLul20gGMdRw
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.
Let's get to it today! If you love a full-body burn, you are in the right place! This strength workout is a fun circuit-style training. This workout will build muscle and definition. in the upper body, lower body, and abs!
We have 3 circuits today, and with each one we get stronger! Push yourself in each exercise. Don't be afraid to up your dumbbell weight and challenge your muscles, but also adjust the weight down if you find your form needs it! Always listen to your body and remember, this is YOUR WORKOUT!
30 MINUTE FULL BODY & ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 20lbs
- EXERCISE MAT
STRUCTURE
3 CIRCUITS
12 EXERCISES REPEATED EACH CIRCUIT
WORK: 30 SECONDS
REST: 15 SECONDS
REST BETWEEN CIRCUITS: 60 SECONDS
EXERCISE LIST
-GOBLET SQUAT W/ ALTERNATING KNEE PULL
-NARROW SHOULDER PRESS
-DOUBLE PULSE ALT. REAR LUNGE
-TOE TOUCHES
-RENEGADE ROW
-HINGED SUMO SQUAT 5 PULSE
-LATERAL TO FRONT RAISE
-HALF SIT-UP KNEE PULLS
-PLANK TO LOW SQUAT & CURL
-3 PULSE NARROW SQUAT TO NEUTRAL SQUAT
-HIPS UP-CLOSE GRIP CHEST PRESS
-PLANK PRESS-BACK
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉youtu.be/39onZ6UY89k?si=pb32rkemnaxsef3M
Don't forget to stretch! 👉youtu.be/EaowkLiLWVs?si=7-KdyLul20gGMdRw
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.
