30-minute Full Body Strength Workout | Build Definition!

This is a full-body superset strength workout to build your muscular definition! Our focus today is hypertrophy with superset training! Supersets are a great way to build definition and increase your muscular strength! We have 2 circuits with 8 supersets, that's 16 exercises, in each circuit with isolation and compound exercises to ensure that we hit every muscle in this strength session! Supersets are intense, but I will give you modifications throughout. You can also increase rest or decrease weight to adjust intensity!

30 MINUTE FULL-BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5 to 9kg When selecting a weight for this workout, you want to lift moderately heavy! Weight will vary from person to person and exercise to exercise, so listen to your body and do what feels right for you!
EXERCISE MAT

STRUCTURE
2 CIRCUITS WITH A SUPERSET STRUCTURE
8 SUPERSETS CIRCUIT
WORK: 40 SECONDS REST: 20 SECONDS
REST BETWEEN ROUNDS: 60 SECONDS

EXERCISE LIST
BENT OVER RIGHT ARM ROW | BENT OVER LEFT ARM ROW
NARROW SHOULDER PRESS PUMPS | PLANK TRICEP KICKBACKS
NARROW SQUAT | NARROW ROMANIAN DEADLIFT
UNILATERAL CHEST PRESS WITH SINGLE LEG DEAD BUG | SWITCH SIDES
CHEST FLYS | PLANK TO LOW SQUAT AND CURL
REVERSE LUNGE TO CURTSY LUNGE | SWITCH SIDES
DUMBBELL SIDE BENDS | DUMBBELL DRAG PULLS
SQUAT TO PRESS | SUMO SQUAT TO POP

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 for Injury Preve...  

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CHAPTERS
0:00 - 0:25 INTRO
0:25 - 3:25 WARM-UP
3:25 - 5:07 BENT ROW SUPERSET 1
5:07 - 6:53 SHOULDER PRESS & PLANK SUPERSET 2
6:53 - 8:41 SQUAT & DEADLIFT SUPERSET 3
8:41 - 10:31 CHEST PRESS SUPERSET 4
10:31 - 12:18 CHEST FLY & PLANK/SQUAT SUPERSET 5
12:18 - 14:05 LUNGE SUPERSET 6
14:05 - 15:55 SIDE BEND & DRAG PULL SUPERSET 7
15:55 - 17:40 SQUAT SUPERSET 8
17:40 - 18:30 CIRCUIT BREAK
18:30 - 20:15 BENT ROW SUPERSET 9
20:15 - 22:04 SHOULDER PRESS & PLANK SUPERSET 10
22:04 - 23:50 SQUAT & DEADLIFT SUPERSET 11
23:50 - 25:40 CHEST PRESS SUPERSET 12
25:40 - 27:25 CHEST FLY & PLANK/SQUAT SUPERSET 13
27:25 - 29:14 LUNGE SUPERSET 14
29:14 - 31:00 SIDE BEND & DRAG PULL SUPERSET 15
31:00 - 32:45 SQUAT SUPERSET 16
32:45 - 33:17 OUTRO
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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.