Uploaded May 2026 | Updated September 2026, 1 week ago
Get your monthly workout calendar here: buymeacoffee.com/kaleighcohen/extras
It is full body and core day! We are here to build strength in all muscle groups, using a functional workout structure! Functional training is one of the pieces to the puzzle of building a strong life!
We have 12 exercises to work through, hitting the upper body, lower body, and core. 30 minutes is going to fly by, and by the end, you'll feel stronger because you showed up today!
This workout will help you build the muscles that are required for everyday life moves. These exercises will not only make the tasks in life easier, but they will also energize you and give you the confidence to take on whatever comes your way!
The fun in FUNctional is also a little hint to the workout today! This will be fun and challenging all in one! Get ready to get strong and ENJOY it!
30-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
12 EXERCISES REPEATED 2X
WORK: 50 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-ROTATIONAL SQUAT & PRESS
-ALT. KNEELING SQUAT TO STAND & PALLOF PRESS
-INCLINE PUSH-UP TO ALT. SIDE PLANK
-STEP UP TO OPP. ARM HAM CURL (L&R)
-ARM UP KNEE PULL TO WINDMILL (L&R)
-DOUBLE ROW
-ALT. LEG OUT SQUAT TO BENCH
-HIPS UP ALT. CLOSE GRIP CHEST PRESS
-FARMERS CARRY HIGH KNEE MARCH
-DEAD BUG
I am so glad you joined me for this workout! It's always better to workout with a friend! Kaleigh
Finisher 👉youtu.be/g12oo9TOQ0o?si=LBaNzoXd16T4pZMJ
Don't forget to stretch! 👉youtu.be/j3eGFvqThtk?si=D1jUBcot9ucLuSTq
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.
Get your monthly workout calendar here: buymeacoffee.com/kaleighcohen/extras
It is full body and core day! We are here to build strength in all muscle groups, using a functional workout structure! Functional training is one of the pieces to the puzzle of building a strong life!
We have 12 exercises to work through, hitting the upper body, lower body, and core. 30 minutes is going to fly by, and by the end, you'll feel stronger because you showed up today!
This workout will help you build the muscles that are required for everyday life moves. These exercises will not only make the tasks in life easier, but they will also energize you and give you the confidence to take on whatever comes your way!
The fun in FUNctional is also a little hint to the workout today! This will be fun and challenging all in one! Get ready to get strong and ENJOY it!
30-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
12 EXERCISES REPEATED 2X
WORK: 50 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-ROTATIONAL SQUAT & PRESS
-ALT. KNEELING SQUAT TO STAND & PALLOF PRESS
-INCLINE PUSH-UP TO ALT. SIDE PLANK
-STEP UP TO OPP. ARM HAM CURL (L&R)
-ARM UP KNEE PULL TO WINDMILL (L&R)
-DOUBLE ROW
-ALT. LEG OUT SQUAT TO BENCH
-HIPS UP ALT. CLOSE GRIP CHEST PRESS
-FARMERS CARRY HIGH KNEE MARCH
-DEAD BUG
I am so glad you joined me for this workout! It's always better to workout with a friend! Kaleigh
Finisher 👉youtu.be/g12oo9TOQ0o?si=LBaNzoXd16T4pZMJ
Don't forget to stretch! 👉youtu.be/j3eGFvqThtk?si=D1jUBcot9ucLuSTq
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.
