Uploaded November 2025 | Updated September 2026, 2 weeks ago
This strength training workout uses supersets to build muscular definition in your upper body and abs! This is a no-repeat structure targeting the shoulders, back, chest, biceps, triceps, abs, and obliques!
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Today's workout will be most effective with moderately heavy dumbbells relative to you and each exercise. I used a range from 10-20lbs/ 4.5-9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- WRIST/ANKLE WEIGHTS
STRUCTURE
10 UPPER BODY SUPERSETS
5 AB SUPERSETS
WORK: 40 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-ARNOLD PRESS
-BOTTOM TO TOP & SNOW ANGEL
-REVERSE GRIP CHEST PRESS
-CHEST FLYS
-TRICEP KICKBACKS
-OVERHEAD TRICEP EXTENSION
-BENT OVER ROW
-RENEGADE ROW
-HAMMER CURLS W/ TWIST
-CROSS BODY CURLS
-SHOULDER PRESS
-PLANK SHOULDER TAPS
-PUSH-UPS
-CHEST PRESS
-SKULL CRUSHER
-CLOSE GRIP CHEST PRESS
-DEAD STOP CLOSE GRIP ROW
-REAR DELT FLYS
-WIDE CURLS
-BICEP CURLS
-SIDE PLANK HIP DROP (L)
-SIDE PLANK KNEE PULL (L)
-SIDE PLANK HIP DROP (R)
-SIDE PLANK KNEE PULL (R)
-PLANK WALKS
-PLANK PULLS
-LEG LOWERS
-LEGS UP TWIST
-ALT. CRUNCH & PRESS BACK
-HEEL TAPS
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 it 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 workout uses supersets to build muscular definition in your upper body and abs! This is a no-repeat structure targeting the shoulders, back, chest, biceps, triceps, abs, and obliques!
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Today's workout will be most effective with moderately heavy dumbbells relative to you and each exercise. I used a range from 10-20lbs/ 4.5-9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- WRIST/ANKLE WEIGHTS
STRUCTURE
10 UPPER BODY SUPERSETS
5 AB SUPERSETS
WORK: 40 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-ARNOLD PRESS
-BOTTOM TO TOP & SNOW ANGEL
-REVERSE GRIP CHEST PRESS
-CHEST FLYS
-TRICEP KICKBACKS
-OVERHEAD TRICEP EXTENSION
-BENT OVER ROW
-RENEGADE ROW
-HAMMER CURLS W/ TWIST
-CROSS BODY CURLS
-SHOULDER PRESS
-PLANK SHOULDER TAPS
-PUSH-UPS
-CHEST PRESS
-SKULL CRUSHER
-CLOSE GRIP CHEST PRESS
-DEAD STOP CLOSE GRIP ROW
-REAR DELT FLYS
-WIDE CURLS
-BICEP CURLS
-SIDE PLANK HIP DROP (L)
-SIDE PLANK KNEE PULL (L)
-SIDE PLANK HIP DROP (R)
-SIDE PLANK KNEE PULL (R)
-PLANK WALKS
-PLANK PULLS
-LEG LOWERS
-LEGS UP TWIST
-ALT. CRUNCH & PRESS BACK
-HEEL TAPS
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 it 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.
