Uploaded July 2025 | Updated September 2026, 1 week ago
🗓️ Get your monthly calendar here! buymeacoffee.com/kaleighcohen/extras
This strength training workout will help you build full-body muscle! We will use two different techniques, contrasting loading and tempo training! This is a traditional style workout with the multiple sets and different training techinques. This will be both fun and challenging, so get ready to get strong!
30-MINUTE FULL-BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- You will need a range of light and heavy dumbbells relative to you and the exercise we are performing! I used a range from 10lb-30lb/ 4.5kg-13.6kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE:
9 ROUNDS
1 EXERCISE REPEATED 4 TIMES W/DIFFERENT WEIGHTS
HEAVY- LIGHT-HEAVY-LIGHT
WORK: 30 SECONDS
REST BETWEEN ROUNDS: 45 SECONDS
EXERCISE LIST
- SHOULDER PRESS
-BENT OVER ROW
-CHEST PRESS
-BICEP CURLS
-TRICEP OVERHEAD EXTENSION
-ROMANIAN DEADLIFT
-HIP THRUST/GLUTE BRIDGE
-REVERSE LUNGE
-SQUAT
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.
🗓️ Get your monthly calendar here! buymeacoffee.com/kaleighcohen/extras
This strength training workout will help you build full-body muscle! We will use two different techniques, contrasting loading and tempo training! This is a traditional style workout with the multiple sets and different training techinques. This will be both fun and challenging, so get ready to get strong!
30-MINUTE FULL-BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- You will need a range of light and heavy dumbbells relative to you and the exercise we are performing! I used a range from 10lb-30lb/ 4.5kg-13.6kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE:
9 ROUNDS
1 EXERCISE REPEATED 4 TIMES W/DIFFERENT WEIGHTS
HEAVY- LIGHT-HEAVY-LIGHT
WORK: 30 SECONDS
REST BETWEEN ROUNDS: 45 SECONDS
EXERCISE LIST
- SHOULDER PRESS
-BENT OVER ROW
-CHEST PRESS
-BICEP CURLS
-TRICEP OVERHEAD EXTENSION
-ROMANIAN DEADLIFT
-HIP THRUST/GLUTE BRIDGE
-REVERSE LUNGE
-SQUAT
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.
