Uploaded February 2026 | Updated September 2026, 2 weeks ago
Monthly strength calendar here: buymeacoffee.com/kaleighcohen/extras
This is a full-body and abs workout meant to build muscle. This workout includes classic style exercises with a focus on heavy resistance to maximize muscle growth. The structure begins with the upper body, then the lower body, and ends with the abs. We will work from start to finish to improve strength across all muscle groups.
If you are taking part in the Bike & Bells Breakthrough program, be sure to get your progress tracker out as we work through this session!
This workout felt awesome to complete. All the muscles in my upper and lower body, and my abs, felt well worked! I was excited to complete this workout and see the progress I had made over Biek & Bells Breakthrough!
35-MINUTE FULL BODY & ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED:
-DUMBBELLS- lifting moderately heavy today, I used 15-30lb dumbbells.
-EXERCISE MATT
STRUCTURE:
10 FULL BODY EXERCISES 2X
WORK: 60 SECONDS
REST: 25 SECONDS
6 AB EXERCISES
WORK: 45 SECONDS
REST: 10 SECONDS
EXERCISES:
-SHOULDER PRESS
-CHEST PRESS
-ROW
-SKULL CRUSHERS
-BICEP CURLS
-SQUAT
-GLUTE BRIDGE
-ROMANIAN DEADLIFT
-REVERSE LUNGE (L&R)
-ALTERNATING TWIST TO KNEE PULL
-HIP LIFTS
-LEG LOWERS
-OBLIQUE CRUNCH (L&R)
-CRUNCH PULSE
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉youtu.be/dOWBThgW0Vk
Don't forget to stretch! 👉youtu.be/J6B8T2g6QoE
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.
Monthly strength calendar here: buymeacoffee.com/kaleighcohen/extras
This is a full-body and abs workout meant to build muscle. This workout includes classic style exercises with a focus on heavy resistance to maximize muscle growth. The structure begins with the upper body, then the lower body, and ends with the abs. We will work from start to finish to improve strength across all muscle groups.
If you are taking part in the Bike & Bells Breakthrough program, be sure to get your progress tracker out as we work through this session!
This workout felt awesome to complete. All the muscles in my upper and lower body, and my abs, felt well worked! I was excited to complete this workout and see the progress I had made over Biek & Bells Breakthrough!
35-MINUTE FULL BODY & ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED:
-DUMBBELLS- lifting moderately heavy today, I used 15-30lb dumbbells.
-EXERCISE MATT
STRUCTURE:
10 FULL BODY EXERCISES 2X
WORK: 60 SECONDS
REST: 25 SECONDS
6 AB EXERCISES
WORK: 45 SECONDS
REST: 10 SECONDS
EXERCISES:
-SHOULDER PRESS
-CHEST PRESS
-ROW
-SKULL CRUSHERS
-BICEP CURLS
-SQUAT
-GLUTE BRIDGE
-ROMANIAN DEADLIFT
-REVERSE LUNGE (L&R)
-ALTERNATING TWIST TO KNEE PULL
-HIP LIFTS
-LEG LOWERS
-OBLIQUE CRUNCH (L&R)
-CRUNCH PULSE
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉youtu.be/dOWBThgW0Vk
Don't forget to stretch! 👉youtu.be/J6B8T2g6QoE
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.
![30 min. Upper Body GIANT SETS Strength Training [Shoulders & Arms]](https://i.ytimg.com/vi/g0iV8Sy42fc/mqdefault.jpg "30 min. Upper Body GIANT SETS Strength Training [Shoulders & Arms]
WOAH!!! This workout is awesome!! This strength session is all about building muscular definition with one of my favorite structures, giant sets! Giants sets are closely related to supersets, both of which are great at building definition while allowing for short training sessions.
Todays workout will target the upper body muscles, specifically the biceps, triceps, and shoulders, with 3 giant sets. And, you only need dumbbells for todays workout!
30-MINUTE UPPER BODY GIANT SETS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
-ANKLE/WRIST WEIGHTS
STRUCTURE
12 EXERCISES
3 GIANT SETS REPEATED 3X THROUGH
WORK: 30 SECONDS
REST: 45 SECONDS
EXERCISE LIST
-SHOULDER PRESS
-FRONT RAISE
-TRICEP OVERHEAD EXTENSION
-TRICEP KICKBACKS
-ALTERNATING SKULL CRUSHERS
-TATE PRESS
-BICEP CURL
-CROSS BODY CURLS
-HAMMER CURL W/ A TWIST
-PUMP CURLS
-ARNOLD PRESS
-SNOW ANGEL
I am so glad you joined me for this workout! Its always better to workout with a friend!
Kaleigh
Finisher 👉 https://youtu.be/Q6b5QvngSaM
Dont forget to stretch! 👉 https://youtu.be/IjH_8pdybfs
MY LINKS:
Amazon Storefront- https://www.amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- https://amzn.to/41ZammW
Become a member here- https://www.buymeacoffee.com/kaleighcohen
KCF merch- https://kaleighcohen.com/shop/
Instagram- https://www.instagram.com/kaleighacohen/
Facebook- https://www.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.")
