Uploaded September 2025 | Updated September 2026, 2 weeks ago
This strength training session is designed to help you build muscle and definition on your upper body and abs! We will target the chest, back, biceps, triceps, and shoulders with 16 different exercises in the upper body round! We will finish things off with 6 no repeat exercises for the abs and obliques!
30 MINUTE UPPER BODY & ABS STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy relative to you and the exercise! If you have only moderately heavy weights, lift at a slightly quicker pace while maintaining good form. I used a range from 10lb-25lb/4.5kg-11.3kg
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
-ANKLE/WRIST WEIGHTS
STRUCTURE
16 NO REPEAT UPPER BODY EXERCISES
WORK: 60 SECONDS
REST: 20 SECONDS
6 NO REPEAT AB EXERCISES
WORK: 45 SECONDS
REST: 15 SECONDS
EXERCISE LIST
-SHOULDER PRESS
-BOTTOM TO TOP
-LATERAL RAISE
-BICEP CURL
-HAMMER CURLS
-CONCENTRATION CURLS (L&R)
-TRICEP KICKBACKS
-TRICEP OVERHEAD EXTENSION
-TRICEP PUSH-UP
-CHEST PRESS
-CHEST FLY
-SINGLE ARM BENT OVER ROW (L&R)
-CLOSE GRIP BENT OVER ROW
-REAR DELT FLYS
-SIDE PLANK HIP DROPS (L&R)
-ALTERNATING LEG LOWER
-OBLIQUE CRUNCH (L&R)
-LEGS UP TOE TOUCH
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 strength training session is designed to help you build muscle and definition on your upper body and abs! We will target the chest, back, biceps, triceps, and shoulders with 16 different exercises in the upper body round! We will finish things off with 6 no repeat exercises for the abs and obliques!
30 MINUTE UPPER BODY & ABS STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy relative to you and the exercise! If you have only moderately heavy weights, lift at a slightly quicker pace while maintaining good form. I used a range from 10lb-25lb/4.5kg-11.3kg
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
-ANKLE/WRIST WEIGHTS
STRUCTURE
16 NO REPEAT UPPER BODY EXERCISES
WORK: 60 SECONDS
REST: 20 SECONDS
6 NO REPEAT AB EXERCISES
WORK: 45 SECONDS
REST: 15 SECONDS
EXERCISE LIST
-SHOULDER PRESS
-BOTTOM TO TOP
-LATERAL RAISE
-BICEP CURL
-HAMMER CURLS
-CONCENTRATION CURLS (L&R)
-TRICEP KICKBACKS
-TRICEP OVERHEAD EXTENSION
-TRICEP PUSH-UP
-CHEST PRESS
-CHEST FLY
-SINGLE ARM BENT OVER ROW (L&R)
-CLOSE GRIP BENT OVER ROW
-REAR DELT FLYS
-SIDE PLANK HIP DROPS (L&R)
-ALTERNATING LEG LOWER
-OBLIQUE CRUNCH (L&R)
-LEGS UP TOE TOUCH
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.
