MUSCLE BUILDER! | 30-minute Upper Body Strength Training at Home
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- Опубликовано: 5 фев 2025
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This upper body workout is going to build muscle in your chest, shoulders, and triceps! This workout only requires your dumbbells, so this is the perfect at-home workout to increase strength!
We will work through 9 strength exercises, 3 exercises per muscle group, the shoulders, chest, and triceps. This is a push-focused strength workout! We will finish it with a fire round to build definition in your upper body!!!
This structure is fun and effective! The only thing you need to do is focus and give it your all!
30-MINUTE UPPER BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5 to 9kg. The weight you select will be relative to you and how you feel about each exercise! When selecting a weight for this workout, you want to lift moderately heavy to heavy! Drop the weight a bit during the fire round, if needed! If you only have lighter weights, focus on form and lift at a slightly quicker pace!
EXERCISE MAT
OPTIONAL EQUIPMENT
WRIST WEIGHTS
EXERCISE BOX/BENCH OR A STURDY CHAIR - I am only using my bench for a bit of extra support during the third trimester of my pregnancy, all of these exercises can be done on the mat!
STRUCTURE
9 TOTAL EXERCISES
2 TIMES THROUGH EACH
3 FOCUSED ON SHOULDER MUSCLES
3 FOCUSED ON CHEST MUSCLES
3 FOCUSED ON TRICEPS
WORK: 50 SECONDS REST: 25 SECONDS
REST BETWEEN ROUNDS: 60 SECONDS
FIRE ROUND
ALL 9 EXERCISES, 1 TIME THROUGH
WORK: 30 SECONDS
NO REST
EXERCISE LIST
CHEST PRESS
PUSH-UPS
CHEST FLYES
SHOULDER PRESS
STEERING WHEEL
LATERAL RAISE
TRICEP OVERHEAD EXTENSION
SIDE-LYING TRICEP EXTENSION
SWITCH SIDES
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
*34 weeks pregnant when filmed!
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.
4 kids, 15 loads of laundry to fold is definitely real! You are not alone🤣 My kids watch me workout occasionally & my 5-year-old asked, "Is that a new couch?' The little things!
FIRE IS AN UNDERSTATEMENT!! 🔥🔥🔥The burn and shake are so real right now…love it!! Also love hearing about how you’ve adjusted weight during pregnancy…such a healthy perspective on training. Thanks for sharing! Life happens and we have to roll with it sometimes…love hearing the benefits your workouts have brought throughout pregnancy…will definitely help with labor and I’m sure with recovery! Thanks as always!! 💜💜
after your recommendation i just got my wrist\ankle weights today and with this upper body OMG it feels amazing i feel so strong this workout has a challenging structure and i love it. Thank you Kaleigh!!! 💕💕💕💕💕
Day 6 - A C & S - Part 2 - Done. Thank you Kaleigh!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Loved this workout. My arms were on fire! I love your strength workouts because they are effective and sculpting. I always feel wonderful after your workouts. Thank you, Kaleigh and Jason, and this baby who will be born doing Push-ups, lol.❤❤❤
That was hard but amazing as always, I felt like my upper body was vacation lately so thank you Kaleigh! ❤ Thanks for all the tips it is so helpful I especially liked the push up tip regarding weight on the hands position!
Love the heavy focus with that fire round at the end, what a burnout!! 💪🏻 feeling stronger this week 🎉
Arms are on fire!! Such an amazing workout. 🔥
Tough and awesome workout🎉 Thanks Kaleigh ❤❤❤
Thank you ❤
Intermission - Much respect to the ankle/wrist weights! Absolutely loved the fire round!🔥🔥🔥 Graphics and FX were awesome! All of a sudden the sweat hoses sprung a major leak! Eyes full of sweat, couldn’t see - goodness! Completely drenched! Thanks Kaleigh! BOSS workout and playlist!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
thank you ❤❤ good workout 🏋️
WOW! My shoulders are on fire! Using my wrist weights too! Go me! ❤
Loved this one! My hands are shaking trying to type this!! ❤❤❤❤❤❤
Incredible!! I really admire your physical condition and strength with your baby bump. That baby will come very strong. Congrats!!🎉
Saludos desde México🇲🇽
Great workout! Love all the tips about form! Thanks!
That was a great intense workout, Kaleigh. Loved the fire round at the end. Thanks for sharing 👍 💪
im so glad you are using a bench
i do my workouts out of my basement that is only 7 feet high and often have to sit down for exercises that require lifting above my head
bring more of those
as always a kick ass workout 💪🏻💪🏻
I loved the Fire Round! I always remember my "armpit egg." Thanks for the super helpful tip to keep your arms close to your temples for the tricep extension.
Great session - used my wrist weights so I was burning nicely on that final round! Thanks.
I performed the new feel good spinning session and now this. Amazing! I feel such a bad ass! Thank you Kaleigh! ❤❤❤
Great 🔥 workout and you move quick for being at 9 months - you go girl!
This was amazing!! Thanks for the workout!!😃
Excellent workout🎉🎉🎉Thanks Kaleigh 😊😊😊
Great w/o, arms are on 🔥. Thanks KC ❤
🎉❤Fun workout and tough 💪🏻
Wow, arms on fiiire🥵! Amazing workout, and I absolutely love your real-life talk, btw! Have a great weekend (I‘ve done this on a Saturday morning)!
This was insane! Thank you :)
awesome😍
The shake is SO real
That was 🔥 🥵 thank you!!
You are the best!
I am actually proud of myself I completed my workout today and I actually did a ab finisher!!😢😂 I'm pumped
🔥☄️
Excellent
Arms are Jelly!
🐊💪🏻
❤❤❤
Now I have the serious shakes and my chest is already sore…but, Kaleigh I am struggling with push ups …any suggestions?
OMG-felt like throwing up after 2nd round~
Too bad i dont have a bench in my house😭
Love ya but can’t workout lookin at you so pregnant! Love ya!
Same!