Uploaded October 2025 | Updated September 2026, 1 week ago
This strength workout is a great training session to help you build muscle and definition! We are following a classic style of strength training with 3 sets for each exercise. We are working full body, training the major muscles in the upper and lower body! This type of workout is a great way to increase overall muscular strength and help progressively overload future workouts so you can continue to build!
35-MINUTE STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- You have 2 options! Heavy dumbbells with a slow lifting tempo or moderately heavy dumbbells with a moderate lift tempo! This will allow for a total lift volume to encourage muscle growth! I used a range from 10lbs-25lbs/4.5kg-11.3kg, which is heavy for me.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
-ANKLE/WRIST WEIGHTS
STRUCTURE
8 EXERCISES REPEATED 3X THROUGH
WORK: 45 SECONDS
REST: 30 SECONDS
EXERCISE LIST
-BENT OVER ROW
-SEATED ARNOLD PRESS
-NARROW CHEST PRESS
-BICEP CURLS
-GLUTE BRIDGE
-BULGARIAN SPLIT SQUAT (L&R)
-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.
This strength workout is a great training session to help you build muscle and definition! We are following a classic style of strength training with 3 sets for each exercise. We are working full body, training the major muscles in the upper and lower body! This type of workout is a great way to increase overall muscular strength and help progressively overload future workouts so you can continue to build!
35-MINUTE STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- You have 2 options! Heavy dumbbells with a slow lifting tempo or moderately heavy dumbbells with a moderate lift tempo! This will allow for a total lift volume to encourage muscle growth! I used a range from 10lbs-25lbs/4.5kg-11.3kg, which is heavy for me.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
-ANKLE/WRIST WEIGHTS
STRUCTURE
8 EXERCISES REPEATED 3X THROUGH
WORK: 45 SECONDS
REST: 30 SECONDS
EXERCISE LIST
-BENT OVER ROW
-SEATED ARNOLD PRESS
-NARROW CHEST PRESS
-BICEP CURLS
-GLUTE BRIDGE
-BULGARIAN SPLIT SQUAT (L&R)
-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.
