Uploaded March 2026 | Updated September 2026, 2 weeks ago
This 30 minute workout is structured to hit all muscle groups. We are working on full body strength and building endurance. This workout will start with the upper body muscles, then move onto the lower body, and finally the abs!
The no repeat structure allows you to do a variety of exercises without repetition. Staying mentally engaged and focusing on proper form will give you the best results!
We will work hard from the beginning, pushing ourselves and getting stronger through this workout! This workout left me feeling accomplished and strong!
30 MINUTE FULL BODY & ABS WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs
- EXERCISE MAT
STRUCTURE
12 FULL BODY EXERCISES
WORK: 60 SECONDS
PAUSE & HOLD: 30 SECONDS
REST: 20 SECONDS
5 AB EXERCISES
WORK: 40 SECONDS
PAUSE & HOLD: 20 SECONDS
RETS: 10 SECONDS
EXERCISE LIST
-SHOULDER PRESS
-CHEST PRESS
-BENT OVER ROW
-SKULL CRUSHERS
-BICEP CURLS
-WIDE ROW
-SQUAT
-GLUTE BRIDGE
-STATIONARY LUNGE (L&R)
-HINGED SUMO SQUAT
-NARROW LONG LEVER GLUTE BRIDGE
-SIDE PLANK HIP DROP (L&R)
-TABLE TOP HEEL TAPS
-CRUNCH
-HEEL TAPS
I am so glad you joined me for this workout! It's always better to workout with a friend! Kaleigh
Finisher 👉youtu.be/2PORcUKcVqI?si=UIDC1LQuj1GO45ha
Don't forget to stretch! 👉 youtu.be/7_Gmj7awnWY?si=kCx3NoXpPz9KGp8d
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 30 minute workout is structured to hit all muscle groups. We are working on full body strength and building endurance. This workout will start with the upper body muscles, then move onto the lower body, and finally the abs!
The no repeat structure allows you to do a variety of exercises without repetition. Staying mentally engaged and focusing on proper form will give you the best results!
We will work hard from the beginning, pushing ourselves and getting stronger through this workout! This workout left me feeling accomplished and strong!
30 MINUTE FULL BODY & ABS WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs
- EXERCISE MAT
STRUCTURE
12 FULL BODY EXERCISES
WORK: 60 SECONDS
PAUSE & HOLD: 30 SECONDS
REST: 20 SECONDS
5 AB EXERCISES
WORK: 40 SECONDS
PAUSE & HOLD: 20 SECONDS
RETS: 10 SECONDS
EXERCISE LIST
-SHOULDER PRESS
-CHEST PRESS
-BENT OVER ROW
-SKULL CRUSHERS
-BICEP CURLS
-WIDE ROW
-SQUAT
-GLUTE BRIDGE
-STATIONARY LUNGE (L&R)
-HINGED SUMO SQUAT
-NARROW LONG LEVER GLUTE BRIDGE
-SIDE PLANK HIP DROP (L&R)
-TABLE TOP HEEL TAPS
-CRUNCH
-HEEL TAPS
I am so glad you joined me for this workout! It's always better to workout with a friend! Kaleigh
Finisher 👉youtu.be/2PORcUKcVqI?si=UIDC1LQuj1GO45ha
Don't forget to stretch! 👉 youtu.be/7_Gmj7awnWY?si=kCx3NoXpPz9KGp8d
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.
