Uploaded November 2025 | Updated September 2026, 1 week ago
This functional full-body strength training workout will help you build a strong body and a strong life!! During this session, we will focus on building muscle, improving balance, and strengthening our core!
35-MINUTE FUNCTIONAL FULL-BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10-15lbs/ 4.5-6.8kg. Aim to lift moderately heavy for this workout. The weight you select will be relative to you and each exercise!
- EXERCISE MAT
STRUCTURE
3 ROUNDS:
ROUND 1: 5 EXERCISES REPEATED 2X
WORK: 45 SECONDS
REST: 20 SECONDS
ROUND 2: 8 EXERCISES REPEATED 2X
WORK: 45 SECONDS
REST: 20 SECONDS
ROUND 3: 4 CORE EXERCISES REPEATED 2X
WORK: 30 SECONDS
REST: 20 SECONDS
EXERCISE LIST:
-SINGLE-LEG RDL (L)
-SINGLE-LEG RDL (R)
-HALF-KNEELING WINDMILL (L)
-HALF-KNEELING WINDMILL (R)
-SINGLE-LEG BOTTOM TO TOP (L&R)
-DEAD STOP PUSH-UP TO PRESS BACK W/ TOE TAPS
-SQUAT W/ ALTERNATING PRESS
-PLANK TO LOW SQUAT & CURL
-LEGS UP TABLETOP W/ CLOSE GRIP CHEST PRESS
-SINGLE-LEG GLUTE BRIDGE & CHEST FLYS (L)
-SINGLE-LEG GLUTE BRIDGE & CHEST FLYS (R)
-GOOD MORNING W/ NARROW PRESS
-CROSS BODY LUNGE W/ CALF RAISE & LATERAL LIFT
-KNEELING PALLOF PRESS
-BEAR CRAWL HOLD W/ DUMBBELL DRAG
-DEAD BUG
-DUMBBELL TWIST TO CRUNCH
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 it 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 functional full-body strength training workout will help you build a strong body and a strong life!! During this session, we will focus on building muscle, improving balance, and strengthening our core!
35-MINUTE FUNCTIONAL FULL-BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10-15lbs/ 4.5-6.8kg. Aim to lift moderately heavy for this workout. The weight you select will be relative to you and each exercise!
- EXERCISE MAT
STRUCTURE
3 ROUNDS:
ROUND 1: 5 EXERCISES REPEATED 2X
WORK: 45 SECONDS
REST: 20 SECONDS
ROUND 2: 8 EXERCISES REPEATED 2X
WORK: 45 SECONDS
REST: 20 SECONDS
ROUND 3: 4 CORE EXERCISES REPEATED 2X
WORK: 30 SECONDS
REST: 20 SECONDS
EXERCISE LIST:
-SINGLE-LEG RDL (L)
-SINGLE-LEG RDL (R)
-HALF-KNEELING WINDMILL (L)
-HALF-KNEELING WINDMILL (R)
-SINGLE-LEG BOTTOM TO TOP (L&R)
-DEAD STOP PUSH-UP TO PRESS BACK W/ TOE TAPS
-SQUAT W/ ALTERNATING PRESS
-PLANK TO LOW SQUAT & CURL
-LEGS UP TABLETOP W/ CLOSE GRIP CHEST PRESS
-SINGLE-LEG GLUTE BRIDGE & CHEST FLYS (L)
-SINGLE-LEG GLUTE BRIDGE & CHEST FLYS (R)
-GOOD MORNING W/ NARROW PRESS
-CROSS BODY LUNGE W/ CALF RAISE & LATERAL LIFT
-KNEELING PALLOF PRESS
-BEAR CRAWL HOLD W/ DUMBBELL DRAG
-DEAD BUG
-DUMBBELL TWIST TO CRUNCH
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 it 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.
