Uploaded April 2025 | Updated September 2026, 2 weeks ago

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This strength workout will help you build muscle and definition! This is a full-body workout with a fun structure! We are working compound exercises to maximize the full body burn!

30-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- 10-15lb/ 4.5-6.8kg
- EXERCISE MAT

STRUCTURE:
8 EXERCISES REPEATED FOR 4 ROUNDS

ROUND 1:
WORK: 60 SECONDS
REST: 30 SECONDS
ROUND 2:
WORK: 45 SECONDS
REST: 20 SECONDS
ROUND 3:
WORK: 30 SECONDS
REST: 10 SECONDS
ROUND 4:
WORK: 15 SECONDS
NO REST

EXERCISE LIST
-ROMANIAN DEADLIFT + SQUAT + SHOULDER PRESS
-WALL SIT + FRONT RAISE
-RENEGADE ROW + ALTERNATING SIDE PLANK
-SUMO SQUAT + SNATCH
-ALTERNATING REVERSE LUNGE + CURL
-BEAR CRAWL + DUMBBELL DRAG + TRICEP PUSH-UP
-GLUTE BRIDGE + CHEST FLY
-SKULL CRUSHER + LEG LOWER

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

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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!
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🔴 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.