Uploaded August 2025 | Updated September 2026, 2 weeks ago
We are combining functional full range compound exercises plus isometric holds for an amzing muscle building stregnth workout! This workout will incraese full body muscle mass, balnce, stability and core stregnth. This workout will not only build full body muscle but make everyday life easier!
30-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS-Aim to lift moderelty heavy to maximize this training session. I used a range from 10lbs to 20lbs/ 4.5kg- 9kg.
- EXERCISE MAT
STRUCTURE
2 ROUNDS OF 8 EXERCISES REPEATED 2X
32 SETS TOTAL
FULL RANGE WORK: 45 SECONDS
ISOMETRIC WORK: 30 SECONDS
REST: 15 SECONDS
EXERCISE LIST
-SQUAT TO ALTERNATING SHOULDER PRESS
-WALL SIT
-BENT OVER ROW
-FOREARM PLANK
-NARROW 5 PULSE GLUTE BRIDGE
-LOW NARROW PUSH-UP HOLD
-ARMS UP MARCH
-HOLLOW HOLD
-ALTERNATING DEADSTOP SNATCH
- WALL SIT
-ALTERNATING REAR STEPPING LUNGE
-FOREARM PLANK
-NARROW PUSH-UP
-LOW NARROW PUSH-UP HOLD
-SUMO HAMMER CURL TO PALLOF PRESS
-HOLLOW HOLD
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.
We are combining functional full range compound exercises plus isometric holds for an amzing muscle building stregnth workout! This workout will incraese full body muscle mass, balnce, stability and core stregnth. This workout will not only build full body muscle but make everyday life easier!
30-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS-Aim to lift moderelty heavy to maximize this training session. I used a range from 10lbs to 20lbs/ 4.5kg- 9kg.
- EXERCISE MAT
STRUCTURE
2 ROUNDS OF 8 EXERCISES REPEATED 2X
32 SETS TOTAL
FULL RANGE WORK: 45 SECONDS
ISOMETRIC WORK: 30 SECONDS
REST: 15 SECONDS
EXERCISE LIST
-SQUAT TO ALTERNATING SHOULDER PRESS
-WALL SIT
-BENT OVER ROW
-FOREARM PLANK
-NARROW 5 PULSE GLUTE BRIDGE
-LOW NARROW PUSH-UP HOLD
-ARMS UP MARCH
-HOLLOW HOLD
-ALTERNATING DEADSTOP SNATCH
- WALL SIT
-ALTERNATING REAR STEPPING LUNGE
-FOREARM PLANK
-NARROW PUSH-UP
-LOW NARROW PUSH-UP HOLD
-SUMO HAMMER CURL TO PALLOF PRESS
-HOLLOW HOLD
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.
