10 min. INTENSE Full Body Tabata | HIIT CARDIO | NO EQUIPMENT | Low Impact Mods

Kaleigh Cohen Strength 2026-09-22 | 10 min. INTENSE Full Body Tabata | HIIT CARDIO | NO EQUIPMENT | Low Impact Mods

20 min STRONG Lower Body Strength Training

Kaleigh Cohen Strength 2024-12-26 | Join Bike & Bells Real here! 👉 kaleighcohen.com/bikeandbellsreal

This workout was designed to build definition in your lower body!! We are doing that with heavy weighted exercises and then focused exercises to pinpoint specific muscles! We will have 2 rounds one with 5 exercises of heavy training followed by one round of isolated body weight exercises!

This workout will primarily target the quadriceps, hamstrings, and glutes! You will only need your dumbbells and some optional equipment if you have it!

20-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
-DUMBBELLS- This is a heavy lift day! For reference, I used 20-25lbs/9-11.3kg.
-EXERCISE MAT

OPTIONAL EQUIPMENT
-PODS
-SLIDES
-MINI RESISTANCE BAND/BOOTY BAND

STRUCTURE
2 ROUNDS OF 5 EXERCISES
10 EXERCISES
EACH EXERCISE REPEATED TWICE
WORK: 40 SECONDS
REST: 20 SECONDS

EXERCISE LIST
-HEEL ELEVATED ROMANIAN DEADLIFT
-STAGGERED HEEL ELEVATED SQUAT
-HEEL ELEVATED GOBLET SQUAT
-GLUTE BRIDGE W/HOVER
-HEEL SLIDES
-LEG LIFT
-UP & OVER
-WALL SIT W/LEG EXTENSION

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.

30-minute Full Body Strength Training w/ Dumbbells | GET STRONG!

Kaleigh Cohen Strength 2024-12-24 | Sign up for The Fit for the Holidays Challenge! kaleighcohen.com/fit-for-the-holidays-2024

Thanks for working out and kicking butt with me!
- Kaleigh

MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfits?- 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, such as Amazon, and if you make a purchase through the link, I may earn 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 important 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, will be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury due to any information provided.

20 min. FULL STANDING Arms, Shoulders, & Abs Strength Training

Kaleigh Cohen Strength 2024-12-24 | Join Bike & Bells Real here! 👉 kaleighcohen.com/bikeandbellsreal

We are using trisets to build definition in the arms, shoulders, and abs! This fun and effective upper body workout only requires 20 minutes but will increase muscle mass overall!

This workout will target the shoulders, biceps, and triceps, plus abs. The trisets are great at muscular hypertrophy! This workout will be over before you know it! You only need dumbbells, so grab those, and let's get strong!

20-MINUTE ARMS, SHOULDERS, & ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- TODAY'S WORKOUT IS A HEAVY LIFT DAY! FOR A REFERENCE I USED 10-25LBS/4.5-11.3KG.
- EXERCISE MAT

OPTIONAL EQUIPMENT
- WRIST WEIGHTS

STRUCTURE
3 TRISETS REPEATED TWICE
12 DIFFERENT EXERCISES
BONUS ABS TRISET
UPPER BODY ROUND
WORK: 45 SECONDS
REST: 20 SECONDS
ABS ROUND
WORK: 60 SECONDS
REST: 0!

EXERCISE LIST
-ARNOLD PRESS
-BICEP CURL
-TRICEP OVERHEAD EXTENSION
-FRONT TO LATERAL RAISE
-DRAG & CURLS
-TRICEP KICKBACK
-PUSH PRESS
-CROSSBODY CURL
-PRESSBACK
-ARMS UP MARCH
-HIGH KNEES TWIST
-ALTERNATING SIDE BEND

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.

LIVE CHRISTAMS WORKOUT | 30-minute NO REPEAT Full Body Strength Training w/ Dumbbells

Kaleigh Cohen Strength 2024-12-21 | Join Bike & Bells Real here! 👉 kaleighcohen.com/bikeandbellsreal

This workout is a little different! It will still be a full-body workout and all you need are your dumbbells, but we are pulling the exercises out of my stocking!!

The structure will be simple, no repeat with 20 exercises, working for 60 seconds and resting for 20!

Thanks for working out and kicking butt with me!
- Kaleigh

MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfits?- 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, such as Amazon, and if you make a purchase through the link, I may earn 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 important 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, will be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury due to any information provided.

10 min. Non Stop Full Body Strength Training

Kaleigh Cohen Strength 2024-12-20 | Nonstop, all-in! This full-body strength training workout is full of compound exercises to build muscle all over! Its challenging structure is NO REST, but only 10 minutes, and you've done it!

This is the perfect workout to do when you are short on time! It hits everything and you will feel so accomplished by the end! Get ready for a wild workout in only 10 minutes! Strong, here we come!

10-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy for this one! Something that will allow you to keep moving the entire time, but still be challenging! For a reference, I used 15lbs/6.8kg.
- EXERCISE MAT

STRUCTURE
6 EXERCISES REPEATED TWICE
NON-STOP WORKOUT
WORK: 45 SECONDS

EXERCISE LIST
-SUMO + FRONT RAISE
-PUSH UP + SHOULDER TAP
-ALTERNATING REVERSE LUNGE + NARROW PRESS
-SUMO RDL W/NARROW GRIP ROW
-PLANK + LOW SQUAT & CURL
-HIPS UP PULLOVER

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.

30 min. Legs & Abs Strength Workout

Kaleigh Cohen Strength 2024-12-19 | This legs and abs combo is all about building strength! This workout includes trisets and supersts for the lower body and no repeat for the abs!

This strength workout will build muscle in the legs, glutes, and thighs and bonus abs and obliques with compound and isolation exercises!

30-MINUTE LEGS & ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- When selecting a weight for this workout, you want to lift heavy! As a reference I'm using 20-25lbs / 9-11.3kg When selecting a weight for this workout, you want to lift heavy!
- EXERCISE MAT

OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR

STRUCTURE
LOWER BODY ROUND
3 SUPERSETS & 2 TRISETS
2 TIMES THROUGH EACH
WORK: 45 SECONDS REST: 30 SECONDS
ABS ROUNDS
NO REPEAT
WORK: 45 SECONDS REST: NONE!!

EXERCISE LIST
LOWER BODY ROUND
SUPERSET 1
IN & OUT GOBLET SQUAT
ALTERNATING LATERAL LUNGE
SUPERSET 2
UP & OVER
WALL SIT W/ ALTERNATING LEG LIFT
SUPERSET 3
SUMO ROMANIAN DEADLIET
ALTERNATING KICKSTAND RDL
TRISET 1
SINGLE LEG SQUAT TO BENCH (L&R)
FRONT SQUAT
TRISET 2
ELEVATED GLUTE BRIDGE
SINGLE LEG ELEVATED GLUTE BRIDGE (L&R)
ABS ROUND
PLANK WALK
SIDE PLANK DROP (L&R)
SINGLE LEG LOWER W/TOUCH (L&R)
CRUNCH W/PULSE
HEEL TAPS
PLANK HOLD

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.

10 min. NO REPEAT Glutes & Thighs Strength Workout

Kaleigh Cohen Strength 2024-12-18 | This is a quick way to do it if you want to lean and perk your glutes and thighs! This strength workout includes both heavy lift exercises and more targeted exercises to target everything in those focused areas!

10-MINUTE GLUTES & THIGHS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- You want to lift heavy for the first 3 exercises. As a reference, I used 20lbs / 9kg.
- EXERCISE MAT

OPTIONAL EQUIPMENT
- ANKLE WEIGHTS
- BOOTY BAND/ MINI RESISTANCE BANDS

STRUCTURE
NO REPEAT
10 EXERCISES
FIRST ROUND:
WORK: 60 SECONDS
REST: 20 SECONDS
SECOND ROUND:
WORK: 40 SECONDS
REST: 10 SECONDS

EXERCISE LIST
FIRST ROUND:
-SUITCASE SQUAT
-GOBLET SQUAT
-GLUTE BRIDGE + 3 PULSE
SECOND ROUND:
-GLUTE BRIDGE W/HOVER (L/R)
-FIRE HYDRANT (L/R)
-RAINBOW (L/R)
-INNER THIGH LIFT (L/R)
-BUTTERFLY GLUTE BRIDGE

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.

20 min. Upper Body Strength Workout [Chest & Back]

Kaleigh Cohen Strength 2024-12-17 | Thids upper body workout is designed to build musces in your chest and back while also improving your posture! With the chest and back being 2 of the biggest muscle groups in the upper body, it is importatn to have focused training days!

We have 2 rounds and 8 differnt exercises all with a focus on the chest and back muscles for a 20 strength session!

20-MINUTE CHEST & BACK WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- AIM TO LIFT HEAVY FOR THIS WORKOUT! AS A REFERENCE I'M USING 15-25LBS/ 6.8-11.3KG.
OPTIONAL EQUIPMENT
-EXERCISE BENCH-
-WRIST WEIGHTS-

STRUCTURE:
TWO ROUNDS REPEATED TWICE:
ROUND 1:
WORK: 60 & 30 SECONDS
REST: 30 SECONDS

ROUND 2:
WORK: 45 SECONDS
REST: 20 SECONDS

EXERCISE LIST
-ALTERNATING CHEST PRESS
-CHEST PRESS
-UNILATERAL ROW (R&L)
-ROW
-PULLOVER
-CHEST FLY
-SCAPULAR RETRACTOR
-NARROW PUSH-UP + RENEGADE ROW

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.

10 min. Lean Arms Strength Training (Biceps & Triceps)

Kaleigh Cohen Strength 2024-12-16 | This upper body strength workout will build definition in your arms! It targets the biceps and triceps; you only need heavy dumbbells! This workout is perfect to add after another to accelerate results or do on a day you are short on time!

10-MINUTE BICEP & TRICEP WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS - LIFT HEAVY! FOR REFERENCE I USED 10-25LBS/ 4.5-11.3KG.

OPTIONAL EQUIPMENT
- WRIST WEIGHTS

STRUCTURE
8 TOTAL EXERCISES
2 TIMES THROUGH EACH
WORK: 30 SECONDS
REST: 10 SECONDS

EXERCISE LIST
-BICEP CURLS
-CONCENTRATION CURL (R&L)
-TRICEP OVERHEAD EXTENSION
-SIDE-LYING TRICEP EXTENSION (R&L)
-HAMMER CURL W/TWIST
-TRICEP KICKBACK

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.

15-minute POST-WORKOUT STRETCH for Injury Prevention & Flexibility

Kaleigh Cohen Strength 2024-12-15 | This full-body stretch will increase your flexibility and reduce your risk of injuries! Add this on after any workout for a stress-relieving and effective stretch! Be sure to include this stretch regularly in your training to really see the effects!

We have stretches to work through the upper and lower body, focusing on the usual tight muscles, the lower back, hips, and glutes. When these muscles get tight it can make everything feel tight, so after this stretch, you will feel so good!

You won't need any special equipment for this stretch, just a soft surface!

I am so glad you joined me for this stretch! It's always better to stretch 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.

Kaleigh Cohen Strength
Musicbed SyncID:
MB01HUGGZXAOBLH

30-minute Full Body Strength Training w/ Dumbbells | GET STRONG!

Kaleigh Cohen Strength 2024-12-14 | Sign up for The Fit for the Holidays Challenge! kaleighcohen.com/fit-for-the-holidays-2024

Get your December calendar here! buymeacoffee.com/kaleighcohen/extras

This full-body strength workout is a heavy one! We are going for heavy reps on the lower and upper body, plus an abs round! So, the only equipment you need today will be dumbbells! I will also use my wrist weights, so have those if you want to add a little extra strength to that upper body!

The rounds will have 2 muscle groups in common, one upper and one lower, we will build the two together and then work each individually! It will look like this: lower body, lower and upper together, upper only, then back to lower body only! The last lower body exercises will have a tempo variation! We will work for 45-60-45-45 seconds with the rest of 15 seconds between exercises and 30 seconds between rounds.

The abs round will consist of 5 exercises, with no repetition, working for 45 seconds and resting for 15 seconds. Then, you've made it!!

Here's our list of exercises!
Upper/Lower
- squat/squat to Arnold press/Arnold press/ squat
- RDL/RDL to row/row/RDL
- GB/ GB to chest press/ chest press/ GB
- long lever narrow GB/lln GB plus skull crushers/skull crushers/lln GB
- sumo squat/ sumo squat to hammer curl/hammer curl/sumo squat
Abs
- knee pull to pressback
- switch sides
- extend and tuck
- on elbows knee pulls
-crunch pulse

Thanks for working out and kicking butt with me!
- Kaleigh

MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfits?- 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, such as Amazon, and if you make a purchase through the link, I may earn 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 important 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, will be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury due to any information provided.

10 min FULL STANDING Lean Legs Strength Workout

Kaleigh Cohen Strength 2024-12-14 | Don't let thr short duration of this workout fool you!! This strength leg workout is still a burner!! This workout will be perfect to pair with another strength session, or if you are shot on time do it by its self!

10-MINUTE LEG WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- LIFT HEAVY! I USED 25LBS/11.3KG
OPTIONAL EQUIPMENT
- BALANCE PODS

STRUCTURE
4 EXERCISES REPEATED 2x
90 SECOND WALL SIT CHALLENGE ROUND
WORK: 50 SECONDS
REST: 20 SECONDS

EXERCISE LIST
-GOBLET SQUAT
-NARROW ROMANIAN DEADLIFT
-ALTERNATING REVERSE LUNGE
-SUMO 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.

15 min NO REPEAT Full Body Strength Training

Kaleigh Cohen Strength 2024-12-13 | This full body strength session is loaded with muscle building exercises in only 15 minutes! We have a no repeat structure with 13 exercises to target all of the major muscles in the upper body, lower body, and even some core work!

All of our exercises are compound exercises to make the most of the shorter training duration! Aim to lift heavy in this workout!

Save this as your go-to workout when you are short on time, but don't want to sacrifice your workout! This workout is tough, but you will feel so amazing by the end!

15-MINUTE NO REPEAT FULL BODY STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy for this workout to maximize muscle growth! As a reference, I used a range from 10lbs to 25lbs /4.5kg to 11.3kg.
- EXERCISE MAT

OPTIONAL EQUIPMENT
- WRIST WEIGHTS

STRUCTURE
13 TOTAL EXERCISES FOR THE UPPER BODY
WORK: 60 SECONDS REST: 10 SECONDS

EXERCISE LIST
GLUTE BRIDGE W/THREE PULSE MARCH
RUSSIAN TWIST
WALL SIT W/CALF RAISE
CHEST FLY W/ LEG LOWER
BENT OVER ROW W/HOLD
BURPEE W/TRAVELING PUSH-UP
PLANK W/SHOULDER TAPS
KETTLEBELL SWING
ALTERNATING REVERSE LUNGE + CURL
SQUAT TO PRESS
RENEGADE ROW TO TRICEP KICKBACK
SUMO SQUAT + 3 PULSE
GOBLE 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.

20 min. Lower Body Strength Training | GIANT SETS

Kaleigh Cohen Strength 2024-12-12 | You don't need a long wotkout to build muscle! You just need a plan and some heavy dumbbells!! This workout is a lower body stregnth workout utilizing giants sets, bilateral, and unilateral work for strong legs, glutes, and thighs!

This workout only requires dumbbells and a little bit of space, making it a perfect at home workout for leg day! The structure today is tough, but that muscle will follow!

20-MINUTE LOWER BODY STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy for this workout to maximize muscle growth! As a reference, I used a range from 20lbs to 50lbs /9kg to 22.6kg.
- EXERCISE MAT

OPTIONAL EQUIPMENT
- EXERCISE BENCH/BOX - YOU CAN ALSO USE A COUCH, STURDY CHAIR, OR BED! MODS ON SCREEN IF YOU DON'T HAVE THIS!

STRUCTURE
4 EXERCISES AND 4 GIANT SETS
BROKEN INTO 4 SETS OF BILATERAL - UNILATERAL - OTHER SIDE - BILATERAL
BILATERAL WORK: 45 SECONDS UNILATERAL WORK: 30 SECONDS REST: 30 SECONDS AFTER THE 4 SETS

EXERCISE LIST
- ROMANIAN DEADLIFT | KICKSTAND RDL
- SUMO DEADLIFT | STATIONARY LUNGE
- GOBLET SQUAT | BULGARIAN SPLIT SQUAT
- HIP THRUST OR GLUTE BRIDGE I SINGLE-LEG HIP THRUST OR GLUTE BRIDGE

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.

12 min. Abs & Obliques Workout

Kaleigh Cohen Strength 2024-12-11 | We are building a strong core!! This workout will tighten up your abs and obliques! This is a pyramid-style workout with descending work and rest time. You won't need any equipment other than a soft surface!

12-MINUTE ABS AND OBLIQUES WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
-EXERCISE MAT

WORKOUT STRUCTURE
- PYRAMID STYLE
- 4 EXERCISES REPEAT 3 TIMES
- WORK: 60/45/30 SECONDS
- REST: 20/15/10 SECONDS

EXERCISE LIST
- CROSS BODY CRUNCH
- SIDE PLANK WITH ROTATION
- SWITCH SIDES
- LEG LOWERS

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.

30 min. NO REPEAT Upper Body & Abs Strength Training Workout

Kaleigh Cohen Strength 2024-12-10 | This strength workout will build muscle and definition in your upper body & abs! This is a no-repeat workout that trains your chest, back, biceps, triceps, and shoulders, along with the abs and obliques!

Although this workout is challenging, it is also fun! The no-repeat structure makes the time fly by and the combo of upper body and abs is a classic one!

You only need dumbbells for this workout and optional wrist weights!

30-MINUTE NO REPEAT UPPER BODY AND ABS STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy for this workout to maximize muscle growth! As a reference, I used a range from 10lbs to 25lbs /4.5kg to 11.3kg.
- EXERCISE MAT

OPTIONAL EQUIPMENT
- WRIST WEIGHTS

STRUCTURE
18 TOTAL EXERCISES FOR THE UPPER BODY
WORK: 50 SECONDS REST: 25 SECONDS
6 TOTAL EXERCISES FOR THE ABS
WORK: 40 SECONDS REST: 10 SECONDS

EXERCISE LIST

UPPER BODY:
ALTERNATING SHOULDER PRESS
WIDE ROW
BOTTOM TO TOP
LATERAL RAISE
CLOSE GRIP ROW
CROSS BODY CURL
WIDE CURL
KNEELING REAR DELT FLY
PUSH-UP
TRICEP KICKBACK
CHEST FLY
CHEST PRESS
SKULL CRUSHER
SCAPULAR RETRACTOR
BICEP CURL
SHOULDER PRESS
PULLOVER
TRICEP OVERHEAD EXTENSION

ABS:
STRAIGHT LEG CROSSBODY CRUNCH
CRUNCH W/SLOW LOWER
REVERSE CRUNCH
RUSSIAN TWIST
SIDE CRUNCH
HEEL TAPS

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.

10 min. Shoulders Strength Training with Dumbbells

Kaleigh Cohen Strength 2024-12-09 | This strength workout is an express workout when you are short on time, but still want to build muscle with minimal equipment! We will work through 5 exercises 2 times through to target the entire shoulder complex! We will work the front, medial, and rear deltoid and all you need are your dumbbells!

10-MINUTE SHOULDERS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- HEAVY - Weight is relative to you, pick something that is challenging! As a reference I am using 10-20lb - 4.5-9kg.

OPTIONAL EQUIPMENT
-WRIST WEIGHTS

STRUCTURE
FIVE EXERCISES REPEATED TWO TIMES THROUGH
WORK: 40 SECONDS
REST: 20 SECONDS

EXERCISE LIST
- SHOULDER PRESS
- BOTTOM TO TOP
- SNOW ANGEL
- REAR DELT FLY
- ARNOLD PRESS

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.

5-minute PRE-WORKOUT WARM UP for Strength Training

Kaleigh Cohen Strength 2024-12-08 | This 5 minute warm-up is perfect to get your body and mind ready for your strength training workout! We will work through 7 moves to warm up full body. We start with dynamic moves and end with lights dumbbells to begin to activate the muscles in upper body, lower body, and core!

I am so glad you joined me for this warm uo! It's always better to warm up 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
KCF Website- kaleighcohen.com
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-minute Full Body Strength Training w/ Dumbbells | GET STRONG!

Kaleigh Cohen Strength 2024-12-07 | Sign up for The Fit for the Holidays Challenge! kaleighcohen.com/fit-for-the-holidays-2024

Get your December calendar here! buymeacoffee.com/kaleighcohen/extras

This workout combines full-body strength and power for a high-calorie burn and muscle-building! It's fun, and in only 30 minutes, we will target all of the major muscle groups in the upper body, lower body, and core!

The structure is 6 combo exercises of 1 strength and 1 power move repeated twice. The work timer will be on for 40 seconds for strength and 30 seconds for power with 10 seconds of rest between exercises and 30 seconds after we complete the pair! We will finish an abs round of 5 exercises working for 30 seconds and resting for 10 seconds!

The exercise combos are as follows!
- Romanian Deadlift | Push Press
- Renegade Row | Alternating Dead Stop Snatch
- Sumo and Curl | Sumo and Pop
- Glute Bridge with Double Pulse | Power Glute Bridge
- Squat to Press | Dumbbell Swing
- Chest Press with Leg Lowers | Plank to Low Squat and Curl
Abs Round
- Crunch Pulse
- Plank Knee Pulls
- Bicycle Crunch
- Crossbody Mountain Climbers
- Dead Bug

Thanks for working out and kicking butt with me!
- Kaleigh

MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfits?- 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, such as Amazon, and if you make a purchase through the link, I may earn 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 important 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, will be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury due to any information provided.

30 minute Full Body Strength Training

Kaleigh Cohen Strength 2024-12-05 | Get your December calendar here! buymeacoffee.com/kaleighcohen/extras

This strength workout will help build muscle in your upper and lower body! We have focused sets to maximize our 30 minutes! This workout will target the biceps, triceps, chest, back, and shoulders in the upper body. And in the lower body, we will work the hamstrings, quadriceps, glutes, and thighs! You will only need dumbells and your optional exercise bench for this training session!

30-MINUTE FULL BODY STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy for this workout to maximize muscle growth! As a reference, I used a range from 20lbs to 35lbs /9kg to 15.8kg.
- EXERCISE MAT

OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH - I'VE GOT MODS IF YOU DON'T HAVE THIS!

STRUCTURE
10 TOTAL EXERCISES
2 TIMES THROUGH EACH
5 EXERCISES FOCUSED ON THE UPPER BODY
5 EXERCISES FOCUSED ON THE LOWER BODY
WORK: 60 SECONDS REST: 30 SECONDS
REST BETWEEN ROUNDS: 90 SECONDS

EXERCISE LIST
UPPER BODY
- BENT OVER ROW
- HAMMER CURL W/TWIST
- ARNOLD PRESS
- CHEST PRESS
- TRICEP OVERHEAD EXTENSION
LOWER BODY
- ROMANIAN DEADLIFT
- SQUAT
- SUMO ROMANIAN DEADLIFT
- BULGARIAN SPLIT SQUAT (L)
- BULGARIAN SPLIT SQUAT (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.

30 minute NO REPEAT Full Body Strength Training

Kaleigh Cohen Strength 2024-12-03 | Get your December calendar here! buymeacoffee.com/kaleighcohen/extras

This is a no-repeat full-body workout that builds muscle! We are focusing on the upper body, lower body, and core with 26 exercises! We will follow a pattern of working upper body, then lower body, followed by the abs/core, and repeat!

The structure of this workout makes the time fly by, but also provides a challenging workout so you will know that you are getting a great workout in a short amount of time! You only need your dumbbells for this training session!

If you have a goal to build muscle, this will be a workout you want to include regularly!

30-MINUTE NO REPEAT FULL BODY STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Today our focus is on heavy weights! This weight is relative to you! For reference, I'm using 10lbs to 30lbs / 4.5kg to 13.6kg.
- EXERCISE MAT

STRUCTURE
NO REPEAT STRUCTURE
26 TOTAL EXERCISES
WORK: 45 SECONDS REST: 20 SECONDS

EXERCISE LIST
- NARROW SHOULDER PRESS
- SUMO SQUAT
- PLANK DUMBBELL DRAG
- PUSH-UP
- ALTERNATING CURTSY LUNGE
- ARM UP STRAIGHT LEG LIFT TO OBLIQUE CRUNCH
- BICEP CURL
- GOBLET SQUAT
- KNEELING PALLOF PRESS
- ALTERNATING DEAD-STOP ROW
- SUMO ROMANIAN DEADLIFT
- HEEL TAPS
- SKULL CRUSHERS
- STAGGERED STANCE SQUAT
- ALTERNATING LEG LOWER
- SNOW ANGEL
- ALTERNATING REVERSE LUNGE
- LEGS UP TOE TOUCH
- CHEST PRESS
- GLUTE BRIDGE
- PLANK KNEE PULLS
- REAR DELT FLYS
- WALL SIT CALF RAISE
- CROSS-BODY 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 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-minute Full Body Strength Training w/ Dumbbells | GET STRONG!

Kaleigh Cohen Strength 2024-11-30 | Get your December calendar here! buymeacoffee.com/kaleighcohen/extras

We have a fun and challenging workout today! This full-body workout will include isolation and compound exercises, as well as unilateral work!

This workout will focus mainly on the upper and lower body with a little ab work as well! You will only need moderate to heavy dumbbells for this workout!

The structure is as follows:
- 8 Giant Sets
- Both Sides - One Side - Other Side - Both Sides
- Work: 45 seconds for both sides and 30 seconds for single side
- Rest: 30 seconds

Exercise List
1. RDL & Row | Unilateral
2. Suitcase Squat and Hammer Curl | Unilateral
3. Up and Over with Shoulder Press | Unilateral
4. Narrow Push-Up to Tricep Extension | Unilateral
5. Donkey Kick/Rainbow | Switch Sides (This round is the only round that we will work unilaterally for both and complete each side before switching)
6. Glute Bridge & Pullover | Unilateral
7. Plank | Side Plank with Hip Drop
8. Wall Sit | Unilateral

Thanks for working out and kicking butt with me!
- Kaleigh

MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfits?- 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, such as Amazon, and if you make a purchase through the link, I may earn 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 important 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, will be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury due to any information provided.

30 min. Traditional Full Body Strength Training Workout | Build Muscle with Dumbbells

Kaleigh Cohen Strength 2024-11-29 | Get your December calendar here! buymeacoffee.com/kaleighcohen/extras

This full-body workout is all about building muscle!! This workout is a more traditional-style strength training workout with a bit of a twist! The twist comes from the structure that we will follow. The structure includes 8 exercises alternating between upper and lower allowing more rest between sets, so we can keep using HEAVY WEIGHTS!!

This workout is great for building full-body muscle in minimal time! Optional equipment is your exercise bench and wrist weights. I'll also have modifications if you don't have a bench! The focus today will be on good form, a slow tempo, and lifting heavy!

30-MINUTE TRADITIONAL FULL-BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS: LIFT HEAVY!!! TODAY'S WORKOUT WILL BE MOST EFFECTIVE WITH HEAVY DUMMBEELS. THE WEIGHT YOU USE IS RELATIVE TO YOU! AS A REFERENCE I AM USNG 15LB-35LB / 6.8KG-15.8KG.

OPTIONAL EQUIPMENT
- EXERCISE BENCH
- WRIST WEIGHTS

STRUCTURE:
8 EXERCISES REPEATED THREE TIMES
WORK: 45
SECONDS REST: 15 SECONDS

EXERCISE LIST:
-ROMANIAN DEADLIFT
-REVERSE GRIP ROW
-SQUAT
-SHOULDER PRESS
-ALTERNATING REVERSE LUNGE
-PULLOVER
-HIP THRUST
-CHEST PRESS

I am so glad you joined me for this workout! It's always better to work out 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.

20 min. PYRAMID STYLE Functional Full Body Strength Training

Kaleigh Cohen Strength 2024-11-26 | Get your December calendar here! buymeacoffee.com/kaleighcohen/extras

This workout is going to make everyday life easier!! We are incorporating compound exercises and balance and stability moves for a functional full-body strength workout!

The structure is a pyramid-style workout with 6 exercises, a decreasing work and a rest timer for 3 rounds and finishing with a 2-minute plank challenge!

This workout will target the upper body, lower body, and core—all crucial muscles for activities that we do in our everyday lives!

20-MINUTE FUNCTIONAL FULL-BODY WORKOUT STRUCTURE AND EXERCISES

EQUIPMENT NEEDED:
- DUMBBELLS- FOR TODAY'S WORKOUT USE TO MODERATELY HEAVY. THIS WEIGHT IS RELATIVE TO YOU AND THE EXERCISE WE ARE DOING! FOR A REFERENCE I'M USING MY 10LB-20LB + 50LB/ 4.5KG-9KG + 22.6KG

OPTIONAL EQUIPMENT
STRUCTURE
PYRAMID STRUCTURE
SIX EXERCISES REPEATED IN THREE ROUNDS
ROUND 1:
WORK: 50 SECONDS REST: 15 SECONDS
ROUND 2:
WORK: 40 SECONDS REST: 10 SECONDS
ROUND 3:
WORK: 30 SECONDS REST: 5 SECONDS
2 MINUTE PLANK CHALLENGE

EXERCISE LIST
-IN & OUT SQUAT + BALANCE & PRESS
-ALTERNATING LUNGE WITH LIFT
-FARMER'S CARRY
-PUSH-UP + ALTERNATE LEG & ARM LIFT
-BEAR CRAWL + ROW
-PULLOVER + LEG LOWER

I am so glad you joined me for this workout! It's always better to work out 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.

30-minute Full Body Strength Training w/ Dumbbells | GET STRONG!

Kaleigh Cohen Strength 2024-11-23 | Get your December calendar here! buymeacoffee.com/kaleighcohen/extras

We have 30 minutes of full-body strength training and you only need your dumbbells!! The focus for our live training today is increasing muscle mass and definition with a combo of full range and pulse tempo work! We will include upper body, lower body, and an abs round to ensure we are working everything!

You will only need your dumbbells and for this workout aim to lift moderately heavy to heavy! The goal is to nearly hit failure at the end of our pulses!

The structure includes 7 exercises for the upper and lower body. Each round will be 45 seconds of full range followed by 20 seconds of pulses then 20 seconds of rest! We will complete this structure 2 times through then rest for 30 seconds before moving onto our next exercise. We will finish the workout with an ab rounds of 4 exercises repeated twice working for 30 seconds each and no rest in between!

Here are the exercises for today!
1. Shoulder Press
2. Reverse Grip Row
3. Narrow Chest Press
4. Bicep Curls
5. Squat
6. Staggered Suitcase Swuat
7. Other Side
Abs Round
1. Right-Center-Left-Center Crunch
2. Oblique Crunch
3. Other Side
4. Reverse Crunch

Thanks for working out and kicking butt with me!
- Kaleigh

MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfits?- 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, such as Amazon, and if you make a purchase through the link, I may earn 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 important 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, will be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury due to any information provided.

25 min. NO LUNGES, NO SQUATS | HAPPY KNEES Leg Day! | BUILD MUSCLE! | Glutes, Thighs, Quads, & Hams

Kaleigh Cohen Strength 2024-11-21 | Build lower body muscle with no lunges and no squats!! This is a happy knees leg day that will build muscle in your glutes, quadriceps, hamstrings, thighs, and calves!

This workout is focused on building strength so you can have a strong and defined lower body. If exercises like squats or lunges bother your knees, regularly add this strength training session to your regimen to build and maintain lower body muscle!

Even if lunges or squats don't bother your knees, this a great workout to add to your leg day training to mix things up and challenge yourself in a new way with lots of unilateral exercises today!

In addition to building muscle, this workout is meant to help build muscle around your knees and ankles, improving stability and balance!

We will have 4 rounds repeated twice in this workout with both compound and isolation exercises. These exercises all serve a purpose to help build muscle, so give each rep your all!

30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy for this workout to maximize muscle growth! As a reference, I used 20-30lbs or 9-13.6kg.
- EXERCISE MAT

OPTIONAL EQUIPMENT
- ANKLE WEIGHTS

STRUCTURE
FOUR ROUNDS REPEATED TWICE
THREE EXERCISES PER ROUND
WORK: 40 SECONDS
REST: 15 SECONDS

EXERCISE LIST
-ROMANIAN DEADLIFT
-SINGLE-ROMANIAN DEADLIFT (BOTH SIDES)
-GLUTE BRIDGE
-SINGLE-LEG GLUTE BRIDGE (BOTH SIDES)
-UP & OVER
-INNER THIGH LIFT (BOTH SIDES)
-GLUTE BRIDGE CALF RAISE
-SIDE-LYING FORWARD LEG LIFT (BOTH SIDES)

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.

30 min. STRONG Upper Body & Abs | Follow Along & BUILD MUSCLE | Strength Training at Home

Kaleigh Cohen Strength 2024-11-19 | This strength training workout is a killer!!! WOAH!!! It was tough but also so much fun because of the variety and the burn!!

This workout will target your back, chest, biceps, triceps, shoulders, abs and obliques!

This workout includes 3 different rounds. The first round is all about building strength and definition in the upper body, this is your lift heavy round! The next round is a hybrid round of a upper body and abs! In this round still focus on lifting on that heavier end, weight will be challenging, but appropriate for the hybrid exercise. Finally, we will have a round just focused on the abs and core!

With the variety in this workout, you will see that the 30 minutes will fly by and we will not leave a muscle untouched within the upper body and abs!

This is a perfect workout to do at home because you only need your dumbbells for this strength training session!

30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED:
- DUMBBELLS- Aim to lift heavy for this workout, adjusting accordingly for the 1st and 2nd rounds! I used 15-25lbs or 6.8-11.3kg.
- EXERCISE MAT

OPTIONAL EQUIPMENT
- WRIST WEIGHTS

STRUCTURE:
ONE TRISET REPEATED FOUR TIMES
WORK: 40 SECONDS
REST: 30 SECONDS
EIGHT EXERCISES, NOT REPEATED
WORK: 45 SECONDS
REST: 20 SECONDS
FOUR AB EXERCISES REPEATED TWICE
WORK: 30 SECONDS
REST: 15 SECONDS

EXERCISE LIST
-SHOULDER PRESS
-ROW
-CHEST PRESS
-SUITCASE SQUAT + HAMMER CURL
-CHEST FLY + ALTERNATING LEG LOWER
-SIDE PLANK W/FRONT ROW + PRESS
-REAR DELT FLY W/LEG HOLD
-SINGLE-LEG BICEP CURLS
-RENEGADE ROW
-REVERSE CRUNCH
-OBLIQUE CRUNCH
-OBLIQUE CRUNCH (OTHER SIDE)
-BUTTERFLY 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 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-minute Full Body Strength Training w/ Dumbbells | GET STRONG!

Kaleigh Cohen Strength 2024-11-16 | Today's full-body strength workout is packed with compound exercises and tempo challenges for a muscle-building training session!

This workout includes a full-body round and an abs finisher. We will train every major muscle group in this one! You only need dumbells to complete this workout!

The structure is simple: Ten exercises are repeated twice with a work timer set for 45 seconds, and the rest is 20 seconds. We will finish with the abs round, which consists of five exercises, working for 45 seconds, and no rest in between!

EQUIPMENT NEEDED
- Dumbbells! Aim to lift moderately heavy for each exercise, this will help you maximize muscular definition! The weight you use will be relative to you. I will use a range between 15-25lbs/ 6.8-11.3kg!

EXERCISE LIST
FULL BODY ROUND
- SQUAT TO ROTATIONAL PRESS
- ALT. KICKSTAND RDL AND ROW
- S-S-D CHEST PRESS WITH HIPS UP
- SUMO GLUTE BRIDGE WITH 3-PULSE
- HAMMER CURL WITH A TWIST
- GOBLET SQUAT LOW HOLD FOR 3-COUNT
- ARMS UP ALT. ARNOLD PRESS
- ALT. REVERSE LUNGE *ROMANIANIAN DEADLIFT
- CLOSE GRIP PUSHUPS
- SUMO RDL
ABS ROUND
- SIDE PLANK HIP DROP
- SWITCH
- ALT. X-BODY CRUNCH
- HEEL TAPS
- ALT. LEG LOWER

Thanks for working out and kicking butt with me!
- Kaleigh

MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfits?- 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, such as Amazon, and if you make a purchase through the link, I may earn 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 important 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, will be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for the harm, damage, or injury due to any information provided.

20 min Full Body Strength Training | NO REPEAT NO EQUIPMENT

Kaleigh Cohen Strength 2024-11-14 | No equipment, no repeat, and only 20 minutes! This strength workout is a fun way to build muscle at home! We have 15 exercises targeting the upper body, lower body, and core. You will be amazed at how effective the no-equipment workout is!

Take time during each exercise to really focus on the mind-muscle connection to work deep into the muscle fibers!

This workout is great to do when you are traveling and have minimal time and space.

20-MINUTE FULL BODY STRENGTH TRAINING - EXERCISES &

STRUCTURE:
NO REPEAT
15 EXERCISES
WORK: 60 SECONDS
REST: 20 SECONDS

EXERCISE LIST:
-SQUAT W/THREE PULSE
-FORWARD & BACK LUNGE
-TRAVELING PUSH-UP
-SUPERMAN + PULL
-PRONE SWIMMER
-WALL SIT + CALF RAISE
-KNEELING SQUAT W/ALTERNATING STAND
-GLUTE BRIDGE W/WALK OUT
-PLANK SHOULDER TAPS
-PLANK WALKS
-CLOSE GRIP ARMS IN LOW HOVER PUSH-UP
-SUMO PULSES
-NARROW GLUTE BRIDGE
-KNEE PRESS

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.

30 min. Full Body Strength Training to BUILD MUSCLE!

Kaleigh Cohen Strength 2024-11-12 | In this full-body strength workout, we are working on building muscle and curves! The structure today will include supersets, tempo techniques, and heavy weights to accomplish that goal!

This workout focuses on our major muscle groups in the upper body, lower body, and core to accentuate definitions and curves! You will find the tempo and superset combo is an awesome one to really activate and work your muscles! I had a lot of fun with this workout and I hope you do too!

30-MINUTE FULL BODY STRENGTH & TRAINING - EXERCISES &
EQUIPMENT NEEDED
- DUMBBELLS- When selecting your weight today, pick something heavy! The weight should feel very challenging throughout each set. I'm using 10lbs/4.5kg-50lbs/22.6kg in this workout!
- EXERCISE MAT

STRUCTURE:
SIX SUPERSETS REPEATED TWICE
WORK: 50 SECONDS
REST: 40 SECONDS

EXERCISE LIST:
-ROMANIAN DEADLIFT
-ALTERNATING REVERSE LUNGE
-REVERSE GRIP ROW
-KNEELING CROSSBODY CURL
-LOW HOLD GOBLET SQUAT
-SUMO SQUAT
-NARROW PUSH-UP
-HIPS UP CHEST FLY
-GLUTE BRIDGE
-SUMO ROMANIAN DEADLIFT
-SHOULDER PRESS
-L-RAISE

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.

Traditional Lower Body Strength Training | BUILD MUSCLE! | FULL STANDING | Legs, Glutes, Thighs

Kaleigh Cohen Strength 2024-11-07 | 🗓️ November workout calendar is here! 👉 buymeacoffee.com/kaleighcohen/extras

This traditional style lower body strength workout will build muscle in your legs, glutes, thighs, and calves! We have only 30 minutes to maximize our muscle growth! You don't need much time to make a big change in your body composition!

This workout is perfect at home because you only need your dumbbells! This workout is a full-standing workout and almost every exercise is a compound exercise, meaning we will target multiple muscle groups in the lower body at one time!

The structure today is a traditional style strength training routine with 3 sets of each superset!! This will really amp up the muscle-building effects!

30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES

EQUIPMENT NEEDED:
- DUMBBELLS- I used 20, 30, & 50lb dumbbells. When selecting a weight for this workout, you want to lift heavy!
- EXERCISE MAT

STRUCTURE
5 SUPERSETS REPEATED 3 TIMES
10 EXERCISES
WORK: 40 SECONDS
REST: 30 SECONDS

EXERCISE LIST:
-SQUAT
-ALTERNATING CURTSY LUNGE
-SUMO DEADLIFT
-ROMANIAN DEADLIFT
-REVERSE LUNGE
-KICKSTAND ROMANIAN DEADLIFT
-REVERSE LUNGE
-KICKSTAND ROMANIAN DEADLIFT
-SUMO SQUAT
-CALF RAISE

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.

30 minute Traditional Upper Body Strength Training to BUILD MUSCLE! [Back, Chest, Shoulders, Arms]

Kaleigh Cohen Strength 2024-11-05 | 🗓️ November workout calendar is here! 👉 buymeacoffee.com/kaleighcohen/extras

This is a complete upper-body strength workout to build muscle! In this workout, we will target the biceps, triceps, chest, back, and shoulders with supersets in a traditional style strength-building structure of 3 sets each!

The exercises incorporated in our training are easy to follow, but super effective at building muscle! This is a great workout to do at home because you only need your dumbbells!

30-MINUTE UPPER BODY STRENGTH TRAINING EQUIPMENT & EXERCISES

EQUIPMENT NEEDED:
- DUMBBELLS - The ideal weight to use is heavy! The weight you choose will be relative to you and the exercise! I used 10-25lbs (4.5-11.3kg).
- EXERCISE MAT

OPTIONAL EQUIPMENT
- WRIST WEIGHTS - Need a pair? Find them in my Amazon storefront! amazon.com/shop/kaleighcohenfitness

STRUCTURE
5 SUPERSETS REPEATED THREE TIMES
10 EXERCISES
WORK: 40 SECONDS
REST: 30 SECONDS

EXERCISES:
-CHEST PRESS
-CHEST FLY
-SINGLE-ARM BENT OVER ROW (BOTH SIDES)
-ARNOLD PRESS
-SNOW ANGEL
-BICEP CURL
-HAMMER CURL
-TRICEP OVERHEAD EXTENSION
-NARROW SHOULDER PRESS

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.

20 min. NO REPEAT Full Body HIIT Strength Training

Kaleigh Cohen Strength 2024-10-31 | 🗓️ November workout calendar is here! 👉 buymeacoffee.com/kaleighcohen/extras

This is an all-in high-intensity style strength training workout in a no-repeat structure to build muscle and burn fat! We will follow a circuit style structure with 7 exercises in 3 different circtuis to target the upper body, lower body, and core!

This workout is tough, but goes by so quick, 20 minutes and you're done! Because we are working at a higher intensity, give it everything for the 30 seconds of work, then we rest! It will be over before you know it and stronger because you took the time to complete this training session!

20-MINUTE FULL BODY HIIT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS - The ideal weight to use is moderately heavy to heavy! The weight you choose will be relative to you and the exercise! I used 10-25lbs (4.5-11.3kg).
- EXERCISE MAT

STRUCTURE
3 CIRCUITS
NO REPEAT
21 EXERCISES
WORK: 30 SECONDS
REST: 15 SECONDS

EXERCISE LIST:
CIRCUIT 1
- SQUAT W/THREE PULSE
-PUSH PRESS
-ARMS OUT MARCH
-REVERSE LUNGE & SNATCH (BOTH) SIDES
-TRICEP KICKBACK
-PUSH-UP

CIRCUIT 2
-SUMO PULSES
-HALF-HOLD BICEP CURL (BOTH SIDES)
-NARROW GOBLET SQUAT
-HIPS UP PULLOVER
-SHOULDER TAPS (BOTH SIDES)

CIRCUIT 3
-SQUAT + ALTERNATING NARROW PRESS
-PUMP CURL
-SUMO POP TO SQUAT
-GLUTE BRIDGE + CALF RAISE
-ARMS RAISED ALTERNATING CHEST PRESS
-SIDE PLANK W/KNEE PULL (BOTH SIDES)

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.

40 min. MUSCLE BUILDING Full Body Strength Training for Definition!

Kaleigh Cohen Strength 2024-10-29 | 🗓️ November workout calendar is here! 👉 buymeacoffee.com/kaleighcohen/extras

Today, we have a fun full body stregnth building workout that requires only your dumbbells!! This workout is structured to build muscle and defintion! We will work throught 8 supersets and a 100 rep abs superset challenge to finish!

I hope you have as much fun with this workout as I did!

40-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS - The ideal weight to use is moderately heavy to heavy! The weight you choose will be relative to you and the exercise! I used 10-25lbs (4.5-11.3kg).
- EXERCISE MAT

STRUCTURE:
8 SUPERSETS REPEATED ONCE
BONUS CHALLENGE 100 REPS ABS ROUND
WORK: 45 SECONDS
REST BETWEEN SUPERSETS: 30 SECONDS

EXERCISE LIST:
-ROMANIAN DEADLIFT
-GOBLET SQUAT
-CHEST PRESS
-PUSH-UP
-KICKSTAND ROMANIAN DEADLIFT
-REVERSE LUNGE TO CURL
WALL SIT w/LATERAL LIFT
-CURTSY LUNGE
-GLUTE BRIDGE
-PULLOVER
-SUMO SQUAT
-HALF-KNEELING SHOULDER PRESS
-CLOSE GRIP CHEST PRESS
-DUMBBELL DRAG

ABS:
-TOE TAPS
-HEEL TAPS

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.

30 min. Lower Body (Glutes, Thighs, Hams, Quads, & Calves) Strength Training | BUILD MUSCLE AT HOME!

Kaleigh Cohen Strength 2024-10-24 | This is an amazing lower-body strength training workout to build muscle! It will target your quadriceps, hamstrings, glute complex, thighs, and calves. This is a great at-home workout because you need little space and minimal equipment!

The structure of today's workout will be a mix of reps and time to keep it challenging and fun! We will have two rounds, one focused on all strength to build muscle in the main lower body muscles and finally a glute burnout round to perk and tighten the glutes!

30-MINUTE LEG DAY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS - The ideal weight for this workout is moderately heavy to heavy! The weight you select will be relative to you and each exercise, but it should feel challenging throughout the entire set!
- EXERCISE MAT

OPTIONAL EQUIPMENT
- MINI/ BOOTY BAND
- ANKLE WEIGHTS

STRUCTURE:
STRENGTH ROUND
5 ROUNDS REPEATED ONCE
10 REPS OF SQUATS PAIRED WITH EACH EXERCISE
10 TOTAL ROUNDS
WORK: 40 SECONDS
REST: 20 SECONDS

GLUTE BURNOUT ROUND
6 EXERCISES
NO REPEAT
WORK: 45 SECONDS
REST: 20 SECONDS

EXERCISE LIST
STRENGTH ROUND
SQUATS
ROMANIAN DEADLIFT
REVERSE LUNGES (LEFT & RIGHT)
CALF RAISE
SUMO SQUAT
GLUTE BURNER ROUND
REAR LEG LIFT (LEFT & RIGHT)
FIRE HYDRANT
GLUTE BRIDGE PULSE
BUTTERFLY LONG LEVER GLUTE BRIDGE

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.

40 min No REPEAT Upper Body + Abs Strength Training | Arms, Shoulders, Chest, Back, & Abs!

Kaleigh Cohen Strength 2024-10-22 | Today we are building muscle in the upper body and abs in a no-repeat strength training workout! This workout is TOUGH, but fun! I love a combo workout of abs and upper body and this one will not disappoint! We are building muscle in the chest, back, shoulders, arms, and abs!

This workout requires minimal equipment, only your dumbbells, and optional, your wrist weights. When selecting a weight, it should be on the heavier side, this is relative to you, but you'll know if you picked the right weight if the entire duration of the set is challenging!

30-MINUTE CHEST & BACK WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- When selecting a weight for this workout, you want to lift moderately heavy to heavy! It should feel challenging through the entire set. I used a range from 10lbs to 20lbs / 4.5 to 9kg.
- EXERCISE MAT

OPTIONAL EQUIPMENT
- WRIST WEIGHTS

STRUCTURE
UPPER BODY
NO REPEAT STRUCTURE
20 TOTAL EXERCISES
TARGET MUSCLES: CHEST, BACK, SHOULDERS, BICEPS, AND TRICEPS
WORK: 60 SECONDS REST: 30 SECONDS
ABS
8 EXERCISES
NO REPEAT STRUCTURE
TARGET MUSCLES: RECTUS ABDOMINUS & OBLIQUES
WORK: 30 SECONDS REST: 20 SECONDS

EXERCISE LIST
- UPPER BODY ROUND -
ROTATING ROW
HAMMER CURL
SLOW LOWER ROW
BICEP CURL W/SLOW LOWER REVERSE GRIP ROW W/HOLD
CROSS BODY CURL
SCAPULAR RETRACTORS
DRAG CURLS
PUSH-UP
ARNOLD PRESS
TRICEP KICKBACK
CHEST PRESS
SNOW ANGEL
TRICEP OVERHEAD EXTENSION
STANDING CHEST FLY
REAR DELT FLY
CLOSE GRIP CHEST PRESS
REVERSE GRIP CHEST PRESS
CLOSE GRIP SHOULDER PRESS
DIPS
- ABS -
HEEL TAP
HEEL TAP WALKOUT
REVERSE CRUNCH
DEAD BUG
TOE TOUCH
KNEE PULL (BOTH SIDES)
PLANK

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.

30 min. Full Body Functional Strength Training | NO REPEAT! | MUSCLE FOR A STRONG LIFE!

Kaleigh Cohen Strength 2024-10-17 | Building a strong body makes life easier!! This 30-minute no-repeat full-body functional strength training workout will help you develop strength in your major muscle groups so you can live a strong life!!

This is a perfect at-home strength workout because you only need dumbbells! We will follow a no-repeat structure with 25 exercises all relating to activities we may find ourselves doing in day-to-day life!

In these 30 minutes, we will build muscle in the lower body, upper body, and core!

30-MIN FULL BODY NO-REPEAT FUNCTIONAL STRENGTH TRAINING EXERCISES & EQUIPMENT

EQUIPMENT NEEDED
- DUMBBELLS - When selecting a weight for this workout, you want to lift moderately heavy to heavy. For your reference, I used a range from 10lbs to 20lbs / 4.5kg to 9kg.
- EXERCISE MAT

STRUCTURE
-NO REPEAT
-25 EXERCISES
-WORK EACH EXERCISE FOR 45 SECONDS
-REST FOR 20 SECONDS BETWEEN EXERCISES

EXERCISE LIST:
-SQUAT
-LATERAL SQUAT W/PRESS
-SWITCH SIDES
-SQUAT TO PRESS
-KETTLEBELL SWING
-WALL SIT FRONT RAISE
-KNEELING PALLOF PRESS
-SINGLE-LEG ROMANIAN DEADLIFT
-SWITCH SIDES
-SUMO ROMANIAN DEADLIFT
-RENEGADE ROW
-PLANK + LOW SQUAT & CURL
-PUSH-UP
-ROTATING SIDE PLANK
-HIPS UP CHEST PRESS
-LONG LEVER GLUTE BRDIGE + PULLOVER
-REVERSE LUNGE + HALF HOLD BICEP CURL
-SWITCH SIDES
-CURTSY LUNGE
-ALTERNATING ROTATIONAL DEAD STOP ROW
-SIDE PLANK + ROW
- SWITCH SIDES
-DEAD BUG
-SIDE-LYING TRICEP PUSH-UP
-SWITCH SIDES

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.

30 min. Full Body Strength Training & HIIT Power Workout | BUILD LEAN MUSCLE at Home

Kaleigh Cohen Strength 2024-10-15 | If you want to build lean muscles, this workout will help you do that! We will be combining strength and power exercises for an awesome full-body workout!

You only need dumbbells for today's strength training! We will focus on heavy weight for the strength move and for the HIIT power exercise it will be a moderate weight!

During our training, I will coach you through proper form and tips so you can maximize reach rep and get the most out of these 30 minutes!

30 MIN FULL BODY STRENGTH TRAINING & HIIT EQUIPMENT & EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS - I used a range from 10lbs to 20lbs / 4.5kg to 9kg. When selecting a weight for this workout, you want to lift moderately heavy for power exercises and heavy for strength! Remember, the weight you pick is relative to you!
- EXERCISE MAT

STRUCTURE:
- 4 ROUNDS REPEATED TWICE (8 TOTAL)
- 4 60-SECOND STRENGTH EXERCISE REPEATED TWICE EACH ROUND
- 4 30-SECOND POWER MOVE
- 20 SECONDS OF REST BETWEEN EXERCISES
- 30 SECONDS OF REST BETWEEN ROUNDS

EXERCISE LIST:
- SQUAT & PRESS
- DEAD STOP SNATCH
- CHEST PRESS
- BURPEE
- GOBLET SQUAT
- PUSH PRESS
- ROMANIAN DEADLIFT + ROW
- KETTLEBELL SWING

I am so glad you joined me for this workout! It's always better to work out 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.

20 minute MUSCLE BUILDING Lower Body Strength Training

Kaleigh Cohen Strength 2024-10-10 | It's leg day!!! We are building muscle in the legs, glutes, and thighs and all you need are dumbbells!!

This lower-body strength workout includes several muscle-building exercises in a circuit-style format!

You will see that 20 minutes is all you need to build strength!

20-MINUTE LOWER BODY STRENGTH WORKOUT EQUIPMENT, STRUCTURE, AND EXERCISES

EQUIPMENT NEEDED
- DUMBBELLS - I used a range from 10lbs to 25lbs / 4.5kg to 11.3kg. When selecting a weight for this workout, you want to lift moderately heavy to heavy! Weight is relative to you and each individual exercise! It should feel challenging for the entire work duration!
- EXERCISE MAT

STRUCTURE:
4 CIRCUITS
16 TOTAL EXERCISES
1st & 4th EXERCISE: 60 SECONDS
2nd & 3rd EXERCISE: 40 SECONDS
REST: 20 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS

EXERCISE LIST:
CIRCUIT 1
-ROMANIAN DEADLIFT
-ROTATIONAL KICKSTAND RDL
-ROTATIONAL KICKSTAND RDL
-ROMANIAN DEADLIFT
CIRCUIT 2
-GLUTE BRIDGE
-KICKSTAND LONG LEVER GB
-KICKSTAND LONG LEVER GB
-GLUTE BRIDGE
CIRCUIT 3
-SQUAT
-STATIONARY LUNGE
-STATIONARY LUNGE
-SQUAT
CIRCUIT 4
-SUMO SQUAT
-INNER THIGH LIFT
-INNER THIGH LIFT
-SUMO 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.

20 minute MUSCLE BUILDING Upper Body Strength Training

Kaleigh Cohen Strength 2024-10-08 | This is a quick, to-the-point upper-body strength workout that will build muscle in your entire upper body!!! Because this workout is short we are going to pack a serious push in only 20 minutes!

We will train the chest, back, biceps, triceps, and shoulders with a structure that focuses on building muscle.

This workout requires only your dumbbells and optional, your wrist weights!

20-MINUTE UPPER BODY STRENGTH TRAINING STRUCTURE AND EXERCISES

EQUIPMENT NEEDED:
- DUMBBELLS - I used a range from 10lbs to 20lbs / 4.5kg to 9kg. When selecting a weight for this workout, you want to lift moderately heavy to heavy! Weight is relative to you and each individual exercise! It should feel challenging for the entire work duration!
- EXERCISE MAT

OPTIONAL EQUIPMENT:
- WRIST WEIGHTS

STRUCTURE:
4 CIRCUITS
16 TOTAL EXERCISES
1st & 4th EXERCISE: 60 SECONDS
2nd & 3rd EXERCISE: 40 SECONDS
REST: 20 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS

EXERCISE LIST:
CIRCUIT 1:
-SHOULDER PRESS
-ALTERNATING FRONT RAISE
-ALTERNATING LATERAL RAISE
CIRCUIT 2:
-CHEST PRESS
-ALTERNATING CHEST FLY
-SKULL CRUSHER
CIRCUIT 3:
-BENT OVER ROW
-BICEP CURL
-CROSS BODY CURL
CIRCUIT 4
-PUSH-UP
-RENEGADE ROW
-PRESS BACK

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.

15 min Express Full Body Strength Training | NO REPEAT

Kaleigh Cohen Strength 2024-10-03 | Get your October Calendar Here!! buymeacoffee.com/kaleighcohen/extras

Some days are busier than others, but that doesn't mean we can't get a muscle-building workout in a short amount of time!! I am so glad that you did not pass up this 15 minutes to get strong!!

This no-repeat full-body workout includes compound exercises to maximize our time to build muscle in our upper body, lower body, and core!!

Strength training doesn't have to be complicated or take a ton of time! Stay focused on form and challenging weight and the muscle will come! Keep reading below for the complete structure of this strength workout!

15-MINUTE FULL BODY STRENGTH WORKOUT EXERCISES & STRUCTURE
EQUIPMENT NEEDED:
- DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5kg to 9kg When selecting a weight for this workout, you want to lift moderately heavy! Remember, the weight you pick is relative to you!
- EXERCISE MAT

STRUCTURE:
-NO REPEAT
-13 EXERCISES
-50s OF WORK
-20s OF REST

EXERCISES:
-SQUAT & PRESS
-ALTERNATING REVERSE LUNGE + BICEP CURL
-ROMANIAN DEADLIFT + ROW
-SUMO SQUAT W/5 PULSE
-WALL SIT + FRONT RAISE
-RENEGADE ROW
-PLANK + LOW SQUAT + HAMMER CURL
-PUSH-UP W/SHOULDER TAPS
-SIDE PLANK W/ROW + EXTEND
-SIDE PLANK W/ROW + EXTEND (OTHER SIDE)
-CURTSY LUNGE
-NARROW PUSH-UP/TRICEP PUSH-UP
-DUMBBELL/KETTLEBELL SWING

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.

30 min. Full Body Strength Training with Dumbbells | ALL STANDING!

Kaleigh Cohen Strength 2024-10-01 | Get your October Calendar Here!! buymeacoffee.com/kaleighcohen/extras

This full-body strength training workout is packed with variety to challenge you physically but keep your. mind focused so you can get the most out of the next 30 minutes!

This is a perfect workout to build strength at home because you only need dumbbells and minimal space! This workout is full standing and incorporates both compound and isolation exercises for maximum muscular definition and growth!

The structure of this workout includes both full range of motion and pulses for muscular hypertrophy as well as endurance! Keep reading below to get the full structure of our training today!

30-MINUTE FULL-BODY STRENGTH WORKOUT EXERCISES & STRUCTURE

EQUIPMENT NEEDED:
- DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5kg to 9kg. When selecting a weight for this strength workout, you want to lift moderately heavy to heavy! Remember, the weight you pick is relative to you and the exercise! It should be challenging from the start!

STRUCTURE:
- FULL STANDING STRUCTURE
-10 SETS REPEATED TWICE
-10 PULSE EXERCISES
-45s FOR REGULAR EXERCISES
-20s FOR PULSES
-REST FOR 30s AFTER EACH SET
-REST FOR 15s INBETWEEN EXERCISES

EXERCISES:
-DOUBLE PRESS
-SHOULDER PRESS PULSES

-NARROW ROW W/HOLD
-NARROW ROW PULSES

-ALTERNATING ARMS UP CHEST FLY (Standing)
-ALTERNATING ARMS UP CHEST FLY PULSES (Standing)

-HAMMER CURL W/HALF HOLD
-HAMMER CURL PULSES

-ALTERNATING TRICEP EXTENSION
-TRICEP OVERHEAD EXTENSION PULSES

-STATIONARY LUNGE W/5 PULSE
-STATIONARY LUNGE PULSES
-STATIONARY LUNGE W/5 PULSE (OTHER SIDE)
-STATIONARY LUNGE PULSE (OTHER SIDE)

-GOBLET SQUAT W/3 PULSE
-GOBLET SQUAT PULSE

-KICKSTAND ROMANIAN DEADLIFT
-ROMANIAN DEADLIFT PULSES

-LATERAL STEP SQUAT W/2 PULSE
-SQUAT PULSE

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.

BUILD MUSCLE AT HOME! | 30-minute Complete Leg Strength Training

Kaleigh Cohen Strength 2024-09-26 | 🗓️ October workout calendar is here! 👉 buymeacoffee.com/kaleighcohen/extras

This lower-body hypertrophy-style strength workout is going to build muscle and definition in your legs, glutes, and thighs! This strength training session incorporates a fun and effective structure, so our 30 minutes will be very well spent!

30-MINUTE LEAN LOWER BODY STRENGTH TRAINING WORKOUT STRUCTURE & EXERCISES

EQUIPMENT NEEDED:
- DUMBBELLS- I used a range from 10lbs to 30lbs / 4.5kg to 13.6kg. When selecting a weight for this workout, you want to lift on the heavier side! The weight you pick is relative to you and the exercise!
- EXERCISE MAT

OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH
- BALANCE PODS OR SLIGHTLY ELEVATED STURDY SURFACE

STRUCTURE:
-3 FOCUS ROUNDS REPEATED 2 TIMES EACH
ROUND STRUCTURE:
-WORK FOR 60 SECONDS
-REST FOR 20 SECONDS
-3 SHORT EXERCISES:
-WORK FOR 30 SECONDS
-REST FOR 10 SECONDS
-REST BETWEEN EXERCISES 20 SECONDS

EXERCISES:
-ROUND 1 & 4
-GLUTE BRIDGE
-SINGLE-LEG GLUTE BRIDGE
-SINGLE-LEG GLUTE BRIDGE (OTHER SIDE)
-GLUTE BRIDGE HOLD
-GLUTE BRIDGE PULSES
-ROUND 2 & 5
-CALF RAISE
-TOES OUT CALF RAISE
-WALL SIT CALF RAISE
-GLUTE BRIDGE CALF RAISE
-CALF RAISE PULSES
-ROUND 3 & 6
-SUMO SQUAT
-NARROW HEEL ELEVATED ROW
-CURTSY LUNGE
-SUMO ROMANIAN DEADLIFT
-SUMO SQUAT PULSES

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.

BUILD MUSCLE AT HOME! | 30-minute Upper Body Strength Training with Dumbbells

Kaleigh Cohen Strength 2024-09-24 | 🗓️ October workout calendar is here! 👉 buymeacoffee.com/kaleighcohen/extras

This is an upper-body strength workout focused on the chest and back to build muscle! We have 30 minutes to work through 12 different exercises in a fun format!

You will only need dumbbells for this workout and optional wrist weights! Aim to lift moderately heavy to heavy to maximize muscle growth and definition!

30-MINUTE UPPER BODY STRENGTH TRAINING WORKOUT STRUCTURE & EXERCISES

EQUIPMENT NEEDED:
- DUMBBELLS- I used a range from 10lbs to 25lbs / 4.5kg to 11.3kg. When selecting a weight for this workout, you want to lift on the heavier side! The weight you pick is relative to you and the exercise!
- EXERCISE MAT

OPTIONAL EQUIPMENT
-EXERCISE BENCH/BOX
- WRIST WEIGHTS

STRUCTURE:
-3 FOCUS ROUNDS REPEATED 2 TIMES EACH
ROUND STRUCTURE:
-WORK FOR 60 SECONDS
-REST FOR 20 SECONDS
-3 SHORT EXERCISES:
-WORK FOR 30 SECONDS
-REST FOR 10 SECONDS
-REST BETWEEN EXERCISES 20 SECONDS

EXERCISES:
-ROUND 1 & 4
-NARROW GRIP ROW
-SINGLE ARM ROW
-SINGLE ARM ROW (OTHER SIDE)
-REVERSE GRIP ROW
-NARROW GRIP ROW PULSES
-ROUND 2 & 5
-CHEST PRESS
-CHEST FLY
-DUMBBELL SQUEEZE CHEST PRESS
-REVERSE GRIP CHEST PRESS
-CHEST PRESS PULSES
-ROUND 3 & 6
-PULLOVER
-REAR DELT FLY
-PUSH-UP
-RENEGADE ROW
-PULLOVER PULSES

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.

20-minute FULL STANDING Strength Training at Home for LEAN LEGS!

Kaleigh Cohen Strength 2024-09-19 | If you struggle to find the motivation for leg day, this lower body workout will be your go-to because it's short and SUPER effective!!!

This strength workout builds muscle in your quadriceps, hamstrings, glutes, thighs, and calf muscles and you only need your dumbbells! We will be working through a variety of compound and isolated lower body exercises all while keeping this leg day full standing!

20-MINUTE FULL STANDING LOWER BODY STRENGTH TRAINING WORKOUT STRUCTURE & EXERCISES

EQUIPMENT NEEDED:
- DUMBBELLS- I used a range from 15lbs to 20lbs / 6.8kg to 9kg. When selecting a weight for this workout, you want to lift moderately heavy to heavy! The weight you pick is relative to you and each exercise, it should be challenging throughout the entire lift duration!
- EXERCISE MAT

OPTIONAL EQUIPMENT
- BALANCE PODS

STRUCTURE:
-FULL STANDING
-2 FOCUS ROUNDS REPEATED 2 TIMES EACH
ROUND STRUCTURE:
-WORK FOR 60 SECONDS
-3 SHORT EXERCISES:
-WORK FOR 30 SECONDS
-REST FOR 20 SECONDS, 10 SECONDS, AND 30 SECONDS

EXERCISES:
-ROUND 1 & 2
-SQUAT
-KICKSTAND DIAGONAL ROMANIAN DEADLIFT
-KICKSTAND DIAGONAL ROMANIAN DEADLIFT (OTHER SIDE)
-TOES OUT CALF RAISES
-SQUAT PULSES
-ROUND 2 & 4
-NARROW STANCE GOBLET SQUAT
-STATIONARY LUNGE
-STATIONARY LUNG (OTHER SIDE)
-SUMO ROMANIAN DEADLIFT
-NARROW STANCE GOBLET SQUAT PULSES

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.

30-minute FULL STANDING Arms & Shoulders Strength Training at Home!

Kaleigh Cohen Strength 2024-09-17 | We are all about building strength in this 30-minute upper-body workout! This strength workout focuses on the biceps, triceps, and shoulders with a challenging structure! The structure will include 2 rounds for each mentioned muscle group with a long 60 seconds of work followed by 3 exercises at 30 seconds of work and finishing with a 30-second pulse!

You will only need dumbbells for this workout and optional wrist weights! Aim to lift moderately heavy to heavy to maximize muscle growth and definition!

30-MIN FULL STANDING UPPER BODY STRENGTH TRAINING EXERCISES & STRUCTURE

EQUIPMENT NEEDED:
- DUMBBELLS- I used a range from 5lbs to 20lbs / 2.2kg to 9kg. When selecting a weight for this workout, you want to lift on the heavier side! The weight you pick is relative to you and the exercise!
- EXERCISE MAT

OPTIONAL:
-WRIST/ANKLE WEIGHTS

STRUCTURE:
-3 FOCUS ROUNDS REPEATED 2 TIMES EACH
ROUND STRUCTURE:
-WORK FOR 60 SECONDS
-REST FOR 20 SECONDS
-3 SHORT EXERCISES:
-WORK FOR 30 SECONDS
-REST FOR 10 SECONDS
-REST BETWEEN EXERCISES 20 SECONDS

EXERCISES:
-ROUND 1:
-BICEP CURL 03:48
-HAMMER CURL 05:08
-CROSSBODY CURL 05:52
-WIDE CURL 06:34
-BICEP CURL PULSES 07:17
-ROUND 2:
-TRICEP OVERHEAD EXTENSION 08:34
-TRICEP KICKBACK 09:51
-PRESS BACK 10:39
-ALTERNATING TRICEP KICKBACK HOLD 11:18
-TRICEP OVERHEAD PULSES 12:06
-ROUND 3:
-SHOULDER PRESS 13:08
-FRONT AND LATERAL RAISE 14:37
-SNOW ANGEL 15:27
-ARNOLD PRESS 16:05
-SHOULDER PRESS PULSES 16:48
-ROUNDS REPEAT

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.

25-minute NO REPEAT Full Body Strength Training

Kaleigh Cohen Strength 2024-09-12 | We are getting lean!!!! This full-body strength workout will be over before you know it with a circuit-style style no-repeat structure! We are training all of our major upper and lower body muscle groups and you only need dumbbells!

We will work through 2 circuits, 8 exercises per circuit for a total of 16 exercises! The first circuit will focus on the upper body and the second circuit will be all about the lower body!

This workout will help you build full-body muscle and definition!

25-MIN FULL BODY NO REPEAT WORKOUT STRUCTURE & EXERCISES

EQUIPMENT NEEDED:
- DUMBBELLS- I used a range from 15lbs to 20lbs / 6.8kg to 9kg When selecting a weight for this workout, you want to lift moderately heavy! Weight is relative to you and each individual exercise! It should feel challenging for the entire work duration!
- EXERCISE MAT

OPTIONAL:
-WRIST/ANKLE WEIGHTS

STRUCTURE:
-NO REPEATING EXERCISES
-2 CIRCUITS WITH 8 EXERCISES IN EACH CIRCUIT
-16 TOTAL EXERCISES
-WORK FOR 60 SECONDS
-REST FOR 20 SECONDS BETWEEN EXERCISES AND 60 SECONDS BETWEEN CIRCUITS

EXERCISES:
-CIRCUIT 1:
-ARNOLD PRESS 03:23
-NARROW CHEST PRESS 04:36
-PULLOVER 05:59
-HAMMER CURL 07:21
-LATERAL RAISE 08:38
-REVERSE GRIP ROW 09:57
-PUSH-UP 11:22
-TATE PRESS 12:40
-CIRCUIT 2:
-ROMANIAN DEADLIFT 14:52
-SUMO SQUAT 16:03
-FORWARD STEPPING LUNGE *MODIFICATION - KICKSTAND ROMANIAN DEADLIFT 17:22
-FORWARD STEPPING LUNGE (OTHER SIDE) 18:39
-CURTSY LUNGE 19:58
-SQUAT 21:17
-GLUTE BRIDGE 22:37
-CALF RAISE 24:07

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.

30-minute Classic Strength Training to BUILD MUSCLE!

Kaleigh Cohen Strength 2024-09-10 | We are all about building muscle and getting strong in this classic-style full-body strength training workout! You only need dumbbells and 30 minutes to complete this training!

During today's workout we will take a more traditional style approach to strength training by focusing on heavy weights and 3 sets per exercise! The exercises will be both compound and isolation exercises for the upper and lower body!

30-MIN CLASSIC FULL-BODY STRENGTH TRAINING EXERCISES & STRUCTURE

EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 205bs / 6.8kg to 11.3kg When selecting a weight for this workout, you want to lift heavy! Weight is relative to you and each individual exercise! It should feel challenging for the entire work duration! If you don't have heavy weights to work with, use what you have to keep your tempo a bit quicker while maintaining proper form.
- EXERCISE MAT

STRUCTURE:
-9 EXERCISES REPEATED 3 TIMES
-WORK FOR 40 SECONDS
-REST FOR 25 SECONDS

EXERCISES:
-SINGLE-ARM BENT OVER ROW
-SINGLE-ARM BENT OVER ROW (OTHER SIDE)
-CHEST PRESS
-GLUTE BRIDGE
-SQUAT
-SHOULDER PRESS
-BICEP CURL
-ROMANIAN DEADLIFT
-ALTERNATING REVERSE LUNGE *MODIFICATIONS - SUMO 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.

30-minute FULL STANDING Lower Body Strength Training for MUSCULAR DEFINITION

Kaleigh Cohen Strength 2024-09-05 | Get your September calendar here! 👉 buymeacoffee.com/kaleighcohen/extras

Friends don't let friends skip leg day!!!! Get ready for an amazing lower-body muscle-building strength workout!! The burn IS SO GOOD in this workout!

This full-standing workout is going to target all of the major lower body muscles! The glutes, thighs, hamstrings, quadriceps, and calves! We are using tri-sets to achieve muscular hypertrophy, aka muscular definition!!

I love tri-sets because they are super effective and make the workout seem so much shorter than it is! Now, just because it seems shorter, this is not going to be an easy one! This is going to be a challenging workout, but that challenge is going to help you build muscle!

The goal with trisets is to increase the overall lift volume, to maximize muscular definition. The other way to really maximize this training session is to lift moderately heavy! That weight you pick is relative to you and the exercises. It should feel challenging the entire time through at a moderate pace, but still doable.

30-MINUTE FULL STANDING LOWER BODY STRENGTH TRAINING WORKOUT STRUCTURE & EXERCISES

EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 20lbs / 6.8kg to 9kg When selecting a weight for this workout, you want to lift moderately heavy! Weight is relative to you and each individual exercise! It should feel challenging for the entire work duration!
- EXERCISE MAT

OPTIONAL:
-BOOTY/RESISTANCE BAND

STRUCTURE:
-5 TRI-SETS REPEATED TWICE
-WORK FOR 45 SECONDS
-REST FOR 30 SECONDS IN BETWEEN TRI-SETS

-TRISET 1:
-SQUAT
-ROMANIAN DEADLIFT HALF-FULL REP
-LATERAL GOBLET SQUAT WITH A LOW HOLD
-TRISET 2:
-LEFT REAR LUNGE
-LEFT STATIONARY LUNGE
-LEFT LUNGE PULSE
-TRISET 3:
-RIGHT REAR LUNGE
-RIGHT STATIONARY LUNGE
-RIGHT LUNGE PULSE
-TRISET 4:
-WALL SIT WITH ABDUCTION
-WALL SIT WITH CALF RAISE
-WALL SIT WITH ALTERNATING LEG EXTENSION
-TRISET 5:
-CURTSY LUNGE
-SUMO SQUAT
-SUMO SQUAT 5-PULSE WITH HALF HOLD

I am so glad you joined me for this workout! It's always better to work out with a friend!

Kaleigh

*36 weeks pregnant!

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.

30-minute Upper Body Strength Training for MUSCULAR DEFINITION

Kaleigh Cohen Strength 2024-09-03 | Get your September calendar here! 👉 buymeacoffee.com/kaleighcohen/extras

Hello, upper body definition!!!! This is a 30-minute strength training workout that targets the chest, back, shoulders, biceps, and triceps!

We are training with trisets which is a great form of training to increase muscular hypertrophy! Trisets are 3 exercises back to back to back with no rest in between! Our tri-sets will all be focused on the same muscle group. With this tri-sets structure, the workout will go by quickly!

The goal with trisets is to increase the overall lift volume, to maximize muscular definition. The other way to maximize this training session is to lift moderately heavy! That weight you pick is relative to you and the exercises. It should feel challenging the entire time through at a moderate pace, but it is still doable.

30-MINUTE UPPER BODY STRENGTH TRAINING WORKOUT STRUCTURE & EXERCISES

EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5kg to 9kg When selecting a weight for this workout, you want to lift moderately heavy! Remember, the weight you pick is relative to you!
- EXERCISE MAT

OPTIONAL:
-EXERCISE BENCH
-WRIST WEIGHTS

STRUCTURE:
-5 TRI-SETS REPEATED TWICE
-WORK FOR 45 SECONDS
-REST FOR 30 SECONDS IN BETWEEN TRI-SETS

EXERCISES:
-TRISET 1 | CHEST:
-CHEST PRESS
-CHEST FLY
-ALTERNATING REVERSE GRIP CHEST PRESS WITH SLOW LOWER
-TRISET 2 | BACK:
-BENT OVER ROW
-NARROW ROW WITH HOLD
-SCAPULAR RETRACTOR
-TRISET 3 | SHOULDERS:
-SLOW LOWER SHOULDER PRESS
-L-RAISE
-ALTERNATING ARNOLD PRESS
-TRISET 4 | TRICEPS:
-CLOSE GRIP HALF REP PRESS
-DIPS
-TATE PRESS
-TRISET 5 | BICEPS:
-BICEP CURL FULL REP TO HALF REP
-DRAG CURL W/3 PULSE
-ALTERNATING CROSS BODY CURL

I am so glad you joined me for this workout! It's always better to work out with a friend!
Kaleigh

*36 weeks pregnant!

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.