30 minute NO REPEAT Full Body Strength Training
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- Опубликовано: 5 июн 2023
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Today's training is an intense no repeat strength workout! This full body workout will help you tone your upper body, lower body, and abs; we are doing it in 30 minutes! We will work through a total of 26 exercises each targeting a different muscle group. since we are working on toning and defining our muscles, you'll want to select moderate to heavy dumbbells for each set. This will ensure that we are maximizing our time! I've included modifications throughout to accommodate all fitness levels!
30 MINUTE FULL BODY STRENGTH NO REPEAT WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 50lbs / 4.5 - 22.6kg When selecting a weight for this workout, you want to lift heavy! Pick a weight that will challenge you for the entire 50 seconds of work, but is very challenging for the last 10-15 seconds.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- ANKLE WEIGHTS - Need a pair? I use these! bit.ly/3Ne3huo
STRUCTURE
26 TOTAL EXERCISES
EXERCISES 1-12 UPPER BODY FOCUSED
EXERCISES 13-21 LOWER BODY FOCUSED
EXERCISES 22-26 ABS & OBLIQUES FOCUSED
WORK: 45 SECONDS REST: 20 SECONDS
EXERCISE LIST
- ARNOLD PRESS
- NARROW PRESS
- FRONT RAISE
- WIDE HAMMER CURL
- HAMMER CURL
- TRICEP KICKBACKS
- SKULL CRUSHERS
- CHEST PRESS
- CHEST FLYES
- PULLOVERS
- KNEELING REAR DELT FLYES
- REVERSE GRIP ROWS
- SUMO SQUAT
- SQUAT
- GOBLET SQUAT
- ROMANIAN DEADLIFT
- REVERSE LUNGE - SAME SIDE
- SWITCH SIDES
- DONKEY KICK PULSES - SAME SIDE
- SWITCH SIDES
- LONG LEVER GLUTE BRIDGE
- SIDE LYING CRUNCH
- SWITCH SIDES
- CRUNCH
- HEEL TAPS - 2 OUT 2 BACK
- DEADBUG
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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![30 Minute Full Body Strength Workout [No Equipment + Modifications]](/img/1.gif)
What do you do when it starts to burn? I sing!
ee ? we do 10 TOTAL EXERCISES - 2 TIMES THROUGH EACH - so it ISTN NO REPEAT
I exhale and inhale loll
You got this girl. Girls just wanna have fun.
Hi Agnieszka! That was a mistake in the description. It’s updated now! 💜
When it burns my face contorts in unfamiliar and embarrassing ways. For some strange reason it helps🫠
I am a 71 yr. old woman who works out at home everyday. I don't think, act, look, or dress "old lady". NO wimpy weights, NO 'senior moves'! I just found you and am working out with you every day now! Yay! Competed this workout with 10 and 12 pound dumbbells. (Working my way up to somwe heavier)! Thanks so much!
I just turned 40 and I'm low key jealous and inspired at the same time 😭😭😭 ❤❤❤
You're amazing! Go girl ✨️🫡
I'm 40 and I struggle with 5lbs after a few reps lol...more power to you!!! This is inspiring and kinda embarrassing at the same time lol
When I am 70 I wanna workout everyday just like you😂!
I’m 65 and have been with Kaleigh for over a year So nice it’s doable for me
I absolutely LOVE no repeat workouts, they really help me focus on each exercise and give it all!🙌🏼
This! I struggle so much with repetitive excercise. This was amazing and helped the time fly!
Loved this, but that damn pug was living the dream while I suffered. 🙄🙄
Haha
I am a 70 year old woman! Tending to a disabled son and blind husband. I try to workout 10 minutes a day (haha lucky if I make 3 days a week) but mainly to keep my posture, which I believe is so important, and to get my blood going a bit in the right way. The rest of the activities I do keep me in motion pretty good. I appreciate such fine exercise programs such as yours; thank you much.
The dog enjoys relaxing while watching you work hard. 😂
I love how in your videos you emphasise on getting STRONGER and focus on your health and how YOU FEEL. especially for as someone who is recovering from an eating disorder I feel so empowered, you have really helped me on have more of a positive relationship with working out. Thank you so much Kaleigh!
keep up the good work!
@@sunsioux444 thank you so much it means alot! 🥹
I have struggled with an ED on and off for many years and strength training has been very helpful to me. I’m finding balance. Hope your recovery is going well!
How have I not found you sooner??! I’ve been searching for good strength training workouts for women on RUclips and while others are fine, you bring such a refreshing and down to earth approach! Love that you talk to us in your videos- I feel like I’m in a workout class with an instructor! Def subscribing!
@kaleigh I was going to say this same thing! A breath of fresh air! I love your personality and that you joke and act REAL in your video! This was my first workout with you! I loved it and am subscribing! See you tomorrow!
Was looking out for strength training as I was losing muscle mass after doing cardio. Found this video and have been doing it for couple of days. I do feel stronger at the end of the session. Great great session. Xoxo
I love coming back to your videos for my dumbbell whole body workouts. I used this one today and my heart is filled with gratitude! So grateful to you.
Day 2 DONE!! Love the full body workouts!! Lying side crunch is KILLER!! Thanks so much!!
This was amazing, So good. Thank you, Kaleigh. My body is on fire right now but it is a wonderful feeling knowing what my body is capable of.
Always so grateful for your modifications on days when my back or knee is acting up. You're the best!
You’re awesome! Can’t believe there were exercises I haven’t done before. Love that!
Saving this one to repeat often. Loved it as I get bored doing repetitive sets. Thank you!
Love these no repeat workouts.
I absolutely LOVE this channel. I recently find it and it’s my FAV❤️😍 love that it feels like we are working out together! Never stop doing these!!!❤️❤️❤️❤️
Big fan of this one! Ive been doing your workouts at random but keep coming back to this one and probably done it 3 times now in a month. Love it!
Yes, I make up a little song when I need encouragement, lol! My dogs love it. This workout was so good. I love no repeats, but I also love sets. I surprised myself by being able to make it through, but I did. Thank you for this summer program. You always make exercise fun❤
Having a guide like this really helped me stay focused and dedicated to making it to the end without cutting corners!!
Awesome full body training that left me feeling strong this morning!! Loved using dumbells and ankle weights!!
Great workout!! 👐👐💯!!!!!
What an AMAZING full body workout. This needs to be pinned as a KCF staple workout! You need to GET IT DONE in 30mins? She got you!
Thanks Kaleigh ❤!
Girl this workout was so effective and quick!! I loved how you hit every body part and incorporate different workouts with each one! I’ll definitely keep watching!
This is one of the best no repeat workouts I have ever done!
This was a good work out! I love how we don’t repeat exercises! That keeps me going! Thank you so much!!❤
Thank you so much and wishing you the best! I don’t sing but I mentally pray and/or mentally tell whoever I see around me at the gym “you are happy and I love you”😂❤
Finished this was a great workout love how you changed weights and explained why for different muscles
I honestly think she is the best workout coach on RUclips. I’ve been going through various others trying to find a suitable workout and I’m so pleased I’ve come across Kaleigh! Thank you 🙏🏼
So grateful to have found this workout! No repeat love it! I am 60 years old and was diagnosed with Lupus 3 years ago. Finally in remission due to dietary changes and now getting stronger with you! Can’t thank you enough.
This was my first time doing one of your videos and it was awesome! As a cancer survivor trying to get my strength and bone mass back this is exactly what I was looking for! Can't wait to do more. Thanks!
9/20/2023 Thank you! Found you this morning and so glad I did. Love the 30 minute workout. Feeling strong and ready to start my day.
Dumbells weight u used?
This was AMAZING! This was what I really needed.
SN: Can you please create a "NO REPEAT" Playlist so I don't have to search. Thank you so much in advance ❤
Loud awkward breathing!!! I’ve been with you for three years and I’m
So grateful for your content! Your focus on creating strength for life is a huge relief from the terrible body shaming/ fat phobic stuff out there. Thank
You for what you do!!!!
Its so underrated. I loved it. Though i did it on my period and skipped the abs exercises. I hope its good. My back burned by the upper body workout. Absolutely- really great. Tysm.
Loved, loved loved it. You are amazing thank you ❤❤
Love these workouts! Thank you
This workout was awesome! I can't get enough of no repeat full body workouts! Absolutely loved this one! Palm trees 🌴 and the ⛱️ is what I think about when the burn starts! Sweet summer sweat is just fantastic! The time of the workout and intensity are just perfect! Thank you! ❤
You are amazing! I was told i needed to get a ton of muscle strength so when i was hunting a while back and found your channel i knew this would be it. I've been holding up and finally did it and made it through! Even despite my troubles i pushed through at my own pace. Thank you thank you thank you! As for pushing through the pain? While I am a choir nerd, i kept repeating to be with my family and to not get sick on them. I plan to be back for more and hope you have a wonderful new year!❤❤❤❤❤❤p.s. Thanks again 😊
I just discovered you and you're wonderful, I felt connected throughout the whole workout. I talk to myself when the burn happens, I tell myself I can do it and push till I complete the workout.
This was honestly a blast.This workout left me feeling the burn and i feel so much stronger .love this .thank you❤
That was awesome. Thanks Kayleigh & Jason!
Great workout! Thank you for putting together a challenging total body in 30 minutes! Definitely doable with a busy schedule!
I loved this workout, I feel amazing! Thank you Kaleigh, you are such a joyful, motivating and hilarious inspiration! My exhales are louder, I’m not a singer, but you keep on rocking it, you make me laugh! 😅❤
Great workout and stretch. I'm really glad I came across your channel today. Thank you
I loved this so much! Thank you Kaleigh!
I am ESTATIC to have found your videos! I have been searching high and low for a good work at home that I won't get bored with and then I found YOU! I was so engaged and excited throughout the entire workout. You are really great at encouraging and instructing on doing the moves correctly! Kudos to you and YAY for me!!! I AM going to reverse Type II diabetes !!!
Amazing class. I started doing weights again on regular basis. I’m going to do this every other day. Thank you so much.
This was a good work out! I love how we don’t repeat exercises! That keeps me going! Thank you so much!!
This was my first time doing one of your videos and it won’t be the last time. I really enjoyed it! Looking forward to doing more of your videos’.
Kaleigh - you Rock! I have incorporated THIS routine into my schedule and every time, I LOVE it. I don't get bored. I get sweaty. I get strong. Thank you!
You had me at "no repeat"! This is awesome and will become a regular part of my routine.
This strength session was a good one for my broken toe - I think all I had to modify was one side of Bulgarian split squat. After a tough Spin by the time this training was done I felt so much better. It’s been difficult pushing through the pain and exhaustion of recovery. Some prayers helped refocus me part way through. I was very grateful for today’s alternate trainings. Thank you Kaleigh!
Absolutely loved it!
Loved it! No frills; just right!
I’ve been doing this exercise for about 2 months now and can’t thank you enough for putting this out. I’ve made progress and feel amazing after the workout. It makes my day way better! Absolutely love it ❤
GREAT WORKOUT! i'm over 60 and I loved the pace. It was really focusing on control.
Kaleigh!!! I had no idea that you had this new program! I was actually following a different program for the last couple of months, which is why. I’ve done most of your programs, and I’m excited to do this one. But I’m also excited for your September one. Thank you so much! You are amazing! This workout flew by!!
Loved this, such a satisfying workout!
This was one of the best at home strength workouts I’ve found 🙌
This is THE BEST workout ! Thank you SO MUCH ❤Love your energy ❤
This workout is GREAT! Finally getting motivated to move my body again. Thank you!
I love weights and I finally found a video that I enjoyed. Love the no repeats.
I enjoyed (! yes, enjoyed!) this workout. Loved the variety, the nuances on some of the regular exercises, all around good one. Thanks!
Thank you, i am a working mother of 3 grown ups. From Myanmar. Love your short and effective work outs
Best workout I’ve had in a long time❤
Day two all in. Thanks so much!
Just what I was looking for! Thx!❤
Love this workout. I'm 63 and hate wimpy workouts. This is great and I love a "no repeat" although I understand the value of them. Thank you for helping my bones and heart and mind.
Love your energy and your workouts :)
I LOVE THIS WORKOUT!!!! Definitely my favorite ❤
Loved your work out and loved your energy💓
Hey, it's the first time that I've done any of your workouts and just want to say thank you, I loved it, I feel so good after it and you earned a new subscriber! ❤
Another great one! Stretching was more welcome than ever!
Love this!! Thank you!!
I just completed this workout and I couldn’t be happier. As a beginner I appreciated the modifications 😅
I just found your workouts and loving them. No repeat workouts are amazing! thank you! Also your pup in the background, my pup naps and supports me emotionally, LOL!!
Excellent 💪🏋️♀️loved this work out ! Thank you
Oh my gosh loved this so much
Definitely a shaker!!! Thank Kaleigh ❤❤❤
This was a great overall workout! Wasn’t too fast and hit every spot perfectly!
I am just starting out ..day 2 today.
I'm loving this
Thank you xx
The fifteenth week is the second day, great today's exercise, the activity is high 💪🏻 Thank you very much for what you offer 💋♥️
Love the no repeats - thank you x
Thank you! I love the fact I don’t have to repeat a workout ❤
Another great workout thanks.
I’m fourteen years old . And I been looking for getting strong , good thing I found your video!
Loved it….amazing workout!!
I am loving this!!!!!
Tried this for the first time- instant follower! Love your energy! Perfect for between days with my trainer. Thanks!
As a beginner to strength training I am so glad I stumbled upon your channel. I loved this workout, so easy to follow with exercises that are accessible to all. I have given up on so many workouts because I can't keep up or the moves are too complex and I can't maintain proper form. I made it through this whole workout and I am so proud of myself! Thank you so much, subscribed ❤
I missed this one yesterday so I doubled up with today's Fuel The Burn ride.. feeling the pump now! Wow! So excited for the next 8 weeks! 💪🏽💘😁
I loved it all! Thank you for sharing. It's so amzing to see that your doggie is still asleep after all your workout!
I LOVE LOVE LOVE this video so thankful for your video this is my first time ever doing something from you and I LOVE it!! Thank you so much keep doing what you are doing!
I'm starting to work on my body again because of your workout videos..thank you so muchhh❤❤❤❤
Looooved this workout! Thank you!
Done! Thank you!!
1st timer with you today. Great format thank you for not talking incessantly throughout the workout!! Loved it. I’ll be back!😊
Awesome workout! Thanks 😊
Week One - Sweet Summer Sweat - Day 2 - Done. I put a game face stare on in the mirror and remind myself where I came from, what I’ve been through and how far I’ve come. And I breathe my lungs completely out!😄
This was such a great workout Kaleigh! Playlist was strong! Thank you!
🏁WINNING🏁
⚡️🔥⚡️🔥⚡️🔥⚡️
This was perfect Kaleigh 🎉