Uploaded May 2025 | Updated September 2026, 1 week ago
This strength workout will help you build definition in your upper body and abs! This workout includes both compound and isolation exercises to maximize our muscular growth! This training session includes four rounds for upper body targeting the back, chest, shoulders, biceps, and triceps, and one round for abs and obliques!
30-MINUTE UPPER BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs/ 45.kg to 11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- WRIST/ANKLE WEIGHTS
-BENCH/STURDY BOX OR CHAIR
STRUCTURE
5 ROUNDS
ROUND 1 & 4: 7 COMPOUND EXERCISES 2X
-WORK: 45 SECONDS
-REST: 20 SECONDS
ROUND 2 & 5: 6 ISOLATION EXERCISES
-WORK: 30 SECONDS
-REST: 15 SECONDS
ROUND 3: ABS
-WORK: 40 SECONDS
-REST: 10 SECONDS
EXERCISE LIST
-SINGLE-ARM ROW (L&R)
-CHEST PRESS
-SHOULDER PRESS
-CLOSE GRIP ROW
-PUSH-UP
-ARNOLD PRESS
-HAMMER CURL
-SKULL CRUSHER
-REAR DELT FLY
-LATERAL RAISE
-BICEP CURL
-TRICEP OVERHEAD EXTENSION
-CROSS BODY TOE TOUCH
-SLOW ALTERNATING LEG LOWER
-BUTTERFLY CRUNCH PULSE
-HIP LIFTS
-HEEL TAPS
-ALTERNATING KNEE PULL W/ PRESS BACK
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 workout will help you build definition in your upper body and abs! This workout includes both compound and isolation exercises to maximize our muscular growth! This training session includes four rounds for upper body targeting the back, chest, shoulders, biceps, and triceps, and one round for abs and obliques!
30-MINUTE UPPER BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs/ 45.kg to 11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- WRIST/ANKLE WEIGHTS
-BENCH/STURDY BOX OR CHAIR
STRUCTURE
5 ROUNDS
ROUND 1 & 4: 7 COMPOUND EXERCISES 2X
-WORK: 45 SECONDS
-REST: 20 SECONDS
ROUND 2 & 5: 6 ISOLATION EXERCISES
-WORK: 30 SECONDS
-REST: 15 SECONDS
ROUND 3: ABS
-WORK: 40 SECONDS
-REST: 10 SECONDS
EXERCISE LIST
-SINGLE-ARM ROW (L&R)
-CHEST PRESS
-SHOULDER PRESS
-CLOSE GRIP ROW
-PUSH-UP
-ARNOLD PRESS
-HAMMER CURL
-SKULL CRUSHER
-REAR DELT FLY
-LATERAL RAISE
-BICEP CURL
-TRICEP OVERHEAD EXTENSION
-CROSS BODY TOE TOUCH
-SLOW ALTERNATING LEG LOWER
-BUTTERFLY CRUNCH PULSE
-HIP LIFTS
-HEEL TAPS
-ALTERNATING KNEE PULL W/ PRESS BACK
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.
