30 minute Full Body Strength Training | Build Definition!
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This full-body workout is an all-over muscle builder! This strength workout only requires your dumbbells, so this is the perfect at-home workout to increase total body strength!
We will work through 9 strength exercises both compound and isolation moves to target all of our major muscle groups in the upper and lower body. Those 9 exercises will be repeated twice for a longer set of 50 seconds of work and then a final time through for our fire round!
Between the longer work in the strength rounds and the fire round, we will be building both muscular strength and endurance!
This structure is fun and effective! The only thing you need to do is focus and give it your all!
30-MINUTE FULL BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 30lbs / 4.5 to 13.6kg. 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 aim to lift 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
EXERCISE BENCH - All of the exercises can be done on the mat, I am just using my bench for a pregnancy modification!
STRUCTURE
9 TOTAL EXERCISES
2 TIMES THROUGH EACH
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
ROMANIAN DEADLIFT
ARNOLD PRESS
ALTERNATING REAR LUNGE AND CURL
SUMO GLUTE BRIDGE
REVERSE GRIP CHEST PRESS
GLUTE BRIDGE HOLD AND PULLOVER
SQUAT
TRICEP KICKBACKS
RENEGADE ROW
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
*35 weeks pregnant at the time of filming
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH for Injury Prevention...
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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.