Uploaded October 2025 | Updated September 2026, 1 week ago
Get your monthly calendar here: buymeacoffee.com/kaleighcohen/extras
Join UNSTOPPABLE here: kaleighcohen.com/unstoppable
This workout will help you build muscle and definition in your upper body and abs! We will target the chest, back, shoulders, biceps, and triceps with full range, isometric holds, and pulses. The abs round will consist of full-range exercises for an awesome burn!
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs-20lbs/ 4.5kg-9kg. Aim to lift heavy and adjust as needed for pulses!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
-ANKLE/WRIST WEIGHTS
STRUCTURE
5 EXERCISES REPEATED 2X:
-FULL RANGE: 45 SECONDS
-PULSES: 30 SECONDS:
-ISOLATED HOLD: 15 SECONDS
-REST BETWEEN ROUNDS: 30 SECONDS
4 AB EXERCISES REPEATED 2X:
-WORK: 45 SECONDS
-REST: 10 SECONDS
EXERCISE LIST
-CHEST PRESS
-SHOULDER PRESS
-SKULL CRUSHERS
-BENT OVER ROW
-BICEP CURLS
-HEAL TAPS
-CRUNCH PULSE
-REVERSE CRUNCH
-PLANK ROCKS
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, butit 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
Join UNSTOPPABLE here: kaleighcohen.com/unstoppable
This workout will help you build muscle and definition in your upper body and abs! We will target the chest, back, shoulders, biceps, and triceps with full range, isometric holds, and pulses. The abs round will consist of full-range exercises for an awesome burn!
30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs-20lbs/ 4.5kg-9kg. Aim to lift heavy and adjust as needed for pulses!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
-ANKLE/WRIST WEIGHTS
STRUCTURE
5 EXERCISES REPEATED 2X:
-FULL RANGE: 45 SECONDS
-PULSES: 30 SECONDS:
-ISOLATED HOLD: 15 SECONDS
-REST BETWEEN ROUNDS: 30 SECONDS
4 AB EXERCISES REPEATED 2X:
-WORK: 45 SECONDS
-REST: 10 SECONDS
EXERCISE LIST
-CHEST PRESS
-SHOULDER PRESS
-SKULL CRUSHERS
-BENT OVER ROW
-BICEP CURLS
-HEAL TAPS
-CRUNCH PULSE
-REVERSE CRUNCH
-PLANK ROCKS
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, butit 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.
