Uploaded January 2026 | Updated September 2026, 2 weeks ago
Let's heat things up! We have fire finishers in this full-body and abs strength training workout. I love adding fire finishers to make a short training session more effective, and these didn't disappoint!
I'm so excited for you to give this workout a go! This strength workout will help to build muscles and definition. Quick overview as to what a fire finisher is! For each set, we will finish with a burnout: 20 seconds of pulses. This will keep the muscle under tension longer, leading to greater overall muscle growth and definition!
20-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 20lbs/ 6.8kg to 9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- MINI-RESISTENCE BAND
STRUCTURE
12 FULL BODY EXERCISES NO REPEAT W/ FIRE FINISHER
WORK: 40 SECONDS
FIRE FINISHER: 20 SECONDS
REST: 20 SECONDS
3 AB EXERCISES NO REPEAT W/ FIRE FINISHER
WORK: 40 SECONDS
FIRE FINISHER: 20 SECONDS
EXERCISE LIST
-GOBLET SQUAT
-STAGGERED SQUAT D.C.A.T.W.U (L&R)
-FIRE HYDRANT (L&R)
-GLUTE BRIDGE
-CHEST PRESS
-TRICEP KICKVACKS
-NARROW SHOULDER PRESS
-CLOSE GRIP ROW
-BICEP CURLS
-PUSH-UPS
-LEGS AT TABLE TOP CRUNCH | PUSLE
-LEG LOWERS | FLUTTERS
-BICYCLE CRUNCH | 3 PULSE
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉 youtu.be/bsV7Leml8bA
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.
Let's heat things up! We have fire finishers in this full-body and abs strength training workout. I love adding fire finishers to make a short training session more effective, and these didn't disappoint!
I'm so excited for you to give this workout a go! This strength workout will help to build muscles and definition. Quick overview as to what a fire finisher is! For each set, we will finish with a burnout: 20 seconds of pulses. This will keep the muscle under tension longer, leading to greater overall muscle growth and definition!
20-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 20lbs/ 6.8kg to 9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- MINI-RESISTENCE BAND
STRUCTURE
12 FULL BODY EXERCISES NO REPEAT W/ FIRE FINISHER
WORK: 40 SECONDS
FIRE FINISHER: 20 SECONDS
REST: 20 SECONDS
3 AB EXERCISES NO REPEAT W/ FIRE FINISHER
WORK: 40 SECONDS
FIRE FINISHER: 20 SECONDS
EXERCISE LIST
-GOBLET SQUAT
-STAGGERED SQUAT D.C.A.T.W.U (L&R)
-FIRE HYDRANT (L&R)
-GLUTE BRIDGE
-CHEST PRESS
-TRICEP KICKVACKS
-NARROW SHOULDER PRESS
-CLOSE GRIP ROW
-BICEP CURLS
-PUSH-UPS
-LEGS AT TABLE TOP CRUNCH | PUSLE
-LEG LOWERS | FLUTTERS
-BICYCLE CRUNCH | 3 PULSE
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉 youtu.be/bsV7Leml8bA
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.
