Uploaded August 2025 | Updated September 2026, 2 weeks ago
This full body workout is going to build muscle, burn fat, and strengthen your core! We have the trifecta for an amazing workout! The structure is 7 rounds, each round including a unilateral strength exercise, a power cardio move, and then an ab exercise!
30 MINUTE FULL BODY STRENGTH, POWER, & ABS STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy. I used a range from 10lb-30lb/ 4.5kg-13.6kg
- EXERCISE MAT
STRUCTURE
7 ROUNDS OF 4 EXERCISES
WORK: 45 SECONDS
REST: 15 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS
EXERCISE LIST
- SINGLE-ARM STAGGERED SQUAT TO SUMO SQUAT
-DUMBBELL SWING
-DEAD BUG
-NEUTRAL TO REVERSE GRIP ROW (L&R)
-RENEGADE ROW TO PLANK JACK
-BEAR CRAWL HOLD W/ OBLIQUE CRUNCH
-SQUAT TO SINGLE-ARM ROTATIONAL PRESS (L&R)
-DEADSTOP SNATCH
-PALLOF PRESS
-SINGLE-LEG ROMANIAN DEADLIFT W/ TRICEP EXTENSION(L&R)
-BURPEE
-ROTATING SIDE PLANK W/ HIP DROP
-SINGLE LEG CALF RAISE TO BICEP CURL (L&R)
-POWER SQUAT
-HEEL DOUBLE TAPS W/ ARM PUMPS
-GLUTE BRIDGE & CHEST FLY (L&R)
-POWER GLUTE BRIDGE
-HIPS UP MARCH PRESS BACK
-FORWARD TO CROSS BODY TO REVERSE LUNGE (L&R)
-ALTERNATING JUMPING LUNGE
-FULL BODY CRUNCH
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 full body workout is going to build muscle, burn fat, and strengthen your core! We have the trifecta for an amazing workout! The structure is 7 rounds, each round including a unilateral strength exercise, a power cardio move, and then an ab exercise!
30 MINUTE FULL BODY STRENGTH, POWER, & ABS STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy. I used a range from 10lb-30lb/ 4.5kg-13.6kg
- EXERCISE MAT
STRUCTURE
7 ROUNDS OF 4 EXERCISES
WORK: 45 SECONDS
REST: 15 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS
EXERCISE LIST
- SINGLE-ARM STAGGERED SQUAT TO SUMO SQUAT
-DUMBBELL SWING
-DEAD BUG
-NEUTRAL TO REVERSE GRIP ROW (L&R)
-RENEGADE ROW TO PLANK JACK
-BEAR CRAWL HOLD W/ OBLIQUE CRUNCH
-SQUAT TO SINGLE-ARM ROTATIONAL PRESS (L&R)
-DEADSTOP SNATCH
-PALLOF PRESS
-SINGLE-LEG ROMANIAN DEADLIFT W/ TRICEP EXTENSION(L&R)
-BURPEE
-ROTATING SIDE PLANK W/ HIP DROP
-SINGLE LEG CALF RAISE TO BICEP CURL (L&R)
-POWER SQUAT
-HEEL DOUBLE TAPS W/ ARM PUMPS
-GLUTE BRIDGE & CHEST FLY (L&R)
-POWER GLUTE BRIDGE
-HIPS UP MARCH PRESS BACK
-FORWARD TO CROSS BODY TO REVERSE LUNGE (L&R)
-ALTERNATING JUMPING LUNGE
-FULL BODY CRUNCH
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.
