Uploaded September 2025 | Updated September 2026, 2 weeks ago
This workout is all about building muscular definition with supersets! We are working all of the muscles in the upper body, lower body, and abs with a fun, but challenging structure!
30-MINUTE FULL-BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy. I used a range from 10-20lb/ 4.5-9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
-EXERCISE BOX/BENCH OR A STURDY CHAIR
-RESISTANCE BAND
-ANKLE/WRIST WEIGHTS
STRUCTURE
8 SUPERSETS REPEATED 2X
WORK: 40 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-REVERSE GRIP ROW
-ARNOLD PRESS
-CROSSBODY CURLS
-KICKBACKS
-REVERSE GRIP CHEST PRESS
-PULLOVER
-GLUTE BRIDGE/HIP THRUST
-SQUAT
-STAGGERED SQUAT (L&R)
-KICKBACKS (L&R)
-SIDE PLANK HIPDROPS (L&R)
-SIT-UP W/ CROSSBODY PUNCH
-SLOW LEG LOWERS
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 workout is all about building muscular definition with supersets! We are working all of the muscles in the upper body, lower body, and abs with a fun, but challenging structure!
30-MINUTE FULL-BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy. I used a range from 10-20lb/ 4.5-9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
-EXERCISE BOX/BENCH OR A STURDY CHAIR
-RESISTANCE BAND
-ANKLE/WRIST WEIGHTS
STRUCTURE
8 SUPERSETS REPEATED 2X
WORK: 40 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-REVERSE GRIP ROW
-ARNOLD PRESS
-CROSSBODY CURLS
-KICKBACKS
-REVERSE GRIP CHEST PRESS
-PULLOVER
-GLUTE BRIDGE/HIP THRUST
-SQUAT
-STAGGERED SQUAT (L&R)
-KICKBACKS (L&R)
-SIDE PLANK HIPDROPS (L&R)
-SIT-UP W/ CROSSBODY PUNCH
-SLOW LEG LOWERS
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.
