Uploaded December 2025 | Updated September 2026, 1 week ago
This strength training workout is all about building full body muscle with 3 circuits! 2 focused on the upper and lower body, and 1 circuit for abs and obliques! This workout will help you build full body muscle, definition, and strong abs!
I'm referring to this structure as a sandwich structure because we will sandwich abs training between the upper and lower body exercises! We will also have a fun finisher challenge at the end!
I will talk through the form and what to focus on for each exercise to make sure you can maximize our workout together
35-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 25lbs/ 6.8kg-11.3kg.
- EXERCISE MAT
STRUCTURE
30 TOTAL EXERCISES
3 CIRCUITS
CIRCUIT 1 & 3 FULL BODY 10 EXERCISES
WORK: 50 SECONDS
REST: 20 SECONDS
CIRCUIT 2 ABS 5 EXERCISES REPEATED 2X
WORK: 30 SECONDS
REST: 10 SECONDS
FINISHER CHALLENGE
- 90 SECOND PLANK
EXERCISE LIST
-CLOSE GRIP BENT OVER ROW
-SQUAT
-NARROW RDL & CLOSE GRIP ROW
-CURTSY LUNGE & CURL
-STAGGERED SQUAT & PRESS (L&R)
-ROTATING ROW
-HIPS-UP NARROW CHEST PRESS
-LONG LEVER GLUTE BRIDGE & PULLOVER
-PUSH-UP
-SUMO ROMANIAN DEADLIFT
-LEGS UP TABLETOP CROSS-BODY CRUNCH
-HEEL TAPS
-LEG LOWER TO REVERSE CRUNCH
-SIDE PLANK TO HIP DROP (L&R)
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 training workout is all about building full body muscle with 3 circuits! 2 focused on the upper and lower body, and 1 circuit for abs and obliques! This workout will help you build full body muscle, definition, and strong abs!
I'm referring to this structure as a sandwich structure because we will sandwich abs training between the upper and lower body exercises! We will also have a fun finisher challenge at the end!
I will talk through the form and what to focus on for each exercise to make sure you can maximize our workout together
35-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 25lbs/ 6.8kg-11.3kg.
- EXERCISE MAT
STRUCTURE
30 TOTAL EXERCISES
3 CIRCUITS
CIRCUIT 1 & 3 FULL BODY 10 EXERCISES
WORK: 50 SECONDS
REST: 20 SECONDS
CIRCUIT 2 ABS 5 EXERCISES REPEATED 2X
WORK: 30 SECONDS
REST: 10 SECONDS
FINISHER CHALLENGE
- 90 SECOND PLANK
EXERCISE LIST
-CLOSE GRIP BENT OVER ROW
-SQUAT
-NARROW RDL & CLOSE GRIP ROW
-CURTSY LUNGE & CURL
-STAGGERED SQUAT & PRESS (L&R)
-ROTATING ROW
-HIPS-UP NARROW CHEST PRESS
-LONG LEVER GLUTE BRIDGE & PULLOVER
-PUSH-UP
-SUMO ROMANIAN DEADLIFT
-LEGS UP TABLETOP CROSS-BODY CRUNCH
-HEEL TAPS
-LEG LOWER TO REVERSE CRUNCH
-SIDE PLANK TO HIP DROP (L&R)
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.
