30-minute Full Body Strength Training with Dumbbells | BUILD MUSCLE
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- Опубликовано: 3 июн 2024
- Sign up for Sweet Summer Sweat V2 here!! kaleighcohen.com/sssv2/
It's all about that muscle!!! This strength training workout is going to build full body muscle with 4 circuits of compound exercises, an ab-focused circuit, and a finishers round! This workout has a fast-paced structure so we can work the upper body, lower body, and core in only 30 minutes! You only need dumbbells for this workout too!
30-MINUTE FULL BODY STRENGTH WORKOUT 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 heavy! When we reach the finisher rounds we will decrease weight to light to moderate.
- EXERCISE MAT
*I WILL BE USING MY EXERCISE BENCH FOR SOME OF THE EXERCISES, BUT A MODIFICATION WILL BE ON SCREEN FOR THE FLOOR OPTION!
STRUCTURE
4 COMPOUND EXERCISE CIRCUITS - 2 LOWER BODY FOCUSED & 2 UPPER BODY FOCUSED
2 EXERCISES REPEATED TWICE IN EACH CIRCUIT
WORK: 40 SECONDS
REST: 15 SECONDS
ABS CIRCUIT
5 EXERCISES REPEATED ONCE
WORK: 30 SECONDS
REST: 10 SECONDS
FINISHERS ROUNDS
4 EXERCISES - ALTERNATING BETWEEN LOWER BODY AND UPPER BODY
WORK: 60 SECONDS
REST: 10 SECONDS
EXERCISE LIST
CIRCUIT 1
- SQUAT
- ROMANIAN DEADLIFT
CIRCUIT 2
- BENT OVER ROW
- SHOULDER PRESS
CIRCUIT 3
- ALTERNATING REVERSE LUNGE
- GLUTE BRIDGE
CIRCUIT 4
- CHEST PRESS
- PULLOVER
ABS/CORE CIRCUIT
- KNEELING PALLOF PRESS
- DUMBBELL DRAG
- SIDE PLANK HIP DROP
- SWITCH SIDES
- DEADBUG
FINISHERS ROUND
- GOBLET SQUAT
- BICEP CURLS
- CURTSY LUNGE
- TRICEP OVERHEAD 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! 👉 • POST-WORKOUT STRETCH f...
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🔴 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. 
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This flew by and feels so accomplishing 💪🔥
“Shorter workout with a Purpose” YES, works great for me. Thank you KC.
Very thorough workout in minimal time. Really flies by!
That was a great workout indeed Kaleigh. Definitely feeling the burn by the end 🔥. Great finisher. 👍 💪
I really appreciate the fact that your workouts are always different: I never get bored with you! This format flies by... Why don't you show the timer during rest periods? I found it in your live workouts and I find it very useful. Thank you for all!!!! 😘❤💯
Awesome workouts! So inspiring to see you kick butt while pregnant! I’m 68 and can barely keep up with you!
Feeling very strong with this and the finisher workouts! 🏋️♀️ Thank you!
Such a great workout to kickstart a week! It flew by! Thanks KC
Bringing the heat today!! Loved this style of workout! It flew by! And we are getting strong! Thanks Kaleigh 💜💪🏻🔥🔥💥💥💦🥰
This was so fun and FAST!! Love this format! Thank you!!! :)
You amaze me! Good workout, thanks Kayleigh 🦂🦂🦂
Wow! The time flew ! Holy heck! Thank you 💪🏾 you’re a truly inspiring ! I finally understand RDL u explained it so well and I visualized the hamstrings
Great workout, finishers were killer. Thank you!! 😊
Feeling refreshing 😌
Loved the format of this workout. Total body has been worked! Thanks.
You are a machine, such an inspiration 🎉
Fabulous workout! One of my favs 🎉
Thank you for keeping those of us with knee issues in mind!! That's very helpful. You rock!
Fabulous workout. Thank you!!!
I love this workout! Thank you!
I can’t wait to do this! I’m so excited to use my bench 😊
This one flew by! Great sequence. Simple and effective.
Great workout in a short amount of time (which flew by so fast)! Thanks for all that variety you offer, there‘s always something new and exciting! So happy to have discovered this channel 🤩
SWEATIN'! Thanks Kaleigh, you're amazing!
You were right - that flew by! Really enjoyed it! Thanks.
I am glad I hit play, love to work on strength training because I am getting stronger ❤
Day 2 and who doesn't like a good sweat sech!! loved the tempo and structure of this one. It flew by! Thank you. 😅
Thank you! really great workout!
Super sweaty again for day 2! 😅 But I love how this workout just flew by! Thanks again for a great workout! ❤
Wow! This workout has now made me a believer that strength training is absolutely cardio training also! Added the finisher and finished with a raspberry LMNT! SSS off to a powerful start! Thanks KCF❤!
Loved adding my bench too
That was great, thank you!
Best workout yet!!!!!!!!!!
I absolutely LOVED this one! Thanks so much! ❤
I absolutely loved using my bench. It felt so good to extend my weight further over my head. This workout felt so good. Thank you, Kaleigh, for everything you do for us❤❤
Your workout is really good ana beneficial❤
WOW!;added the finisher too! DOUBLE WOW! Lovin’ SSSII
Great workout. I just signed for the June calendar but will def do the sweet summer next. Really enjoying your workouts. Thank You!
Week 1 - SSS. V2 - Day 2 - Done. This workout just flowed! Love using the bench! Thank you Kaleigh! Yes! The finishers was it! Awesome playlist!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Day 2 ✅ I love the format of this workout! Amaaaazing!
Loved the finishers!
I really enjoyed using my bench for chest press and pull overs! 💪 😊
Another great work out, a sweaty one at that!
This was so fast!! And my heart rate is up there, this was great 💪🏻
GREAT workout!! SSS is rockin!!!
💪🏻❤️ Loved it
SSSv2 Day 2: Feeling strong 💪
Whoa! What a way to start the strength part of SSSv2! 💪
Another great full body workout! I added the arms finisher! 💪🏻💪🏻💪🏻💗💗💧💧
Good gravy Miss Kaleigh. ✌️🧡🙃
Can you create a workout with more compound movements, such as leg raises with chest flies or lunges with shoulder presses, bicep curls with squats or lunges. I'd also love a workout that works the stability/core muscles deeply - but isn't necessarily TOO advanced. THANK YOU!
Thanks!
Did this with my daughter and she loved it💪🏻🐊
Oh gosh my legs hurt from leg day yesterday but here we are 😅
Putting the SWEAT in Sweet Summer Sweat 😅 great workout today!
Yay 😊
Even added the finisher. #pressplayanyway
❤❤❤
I know your sadness 😢lost my little guy after 16 years. Workout was 👍
❤❤🔥 🔥
Is this the right work out for June 4 on the June Calendar? It says no repeat so questioning it? Help,
Hi Nicole! This is the right workout! The calendar had a mistake on it! Sorry! 💜
It was a great one! Thanks! ❤️
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🌹🌹🌹🌹👋👋👋👋
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My back is so weak! This is my first time working out in months maybe even a year and I can barely lift 15lbs I feel so off 🫣 but I did the workout and feel amazinf
Thank you for continuing to give us videos!! Loved this
Thanks!
Thank you so much, Sara! 💜