30-minute Full Body Strength Training | FUN At Home Dumbbell Workout

We are combining build sets and an AMRAP for muscular strength and definition!!! This is a fun workout with loads of variation to challenge our muscles and keep things interesting!

We will have both isolation and compound exercises for the upper body and lower body to be sure we are targeting all of our major muscle groups! You will only need dumbbells for this workout!

A build set is 3 sets, 2 sets are a superset combo of two different exercises and the last set is a combo of sets 1 and 2. This is a fun structure to continue to build on to each move!

The AMRAP round is our final push to maximize and finish out our 30 minutes! The AMRAP will consist of 4 exercises with increasing reps of 5-10-15-20. We will work through as many rounds as possible of those 4 exercises!

30-MINUTE CHEST & BACK WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- Dumbbell weight is relative to you, each exercise, and what allows you to keep good form! I used a range from 10lbs to 25lbs / 4.5 to 11.3kg When selecting a weight for this workout, you want to lift moderately heavy and then drop the weight just a bit for the AMRAP round!
EXERCISE MAT

STRUCTURE
7 BUILD SETS - SUPERSET + COMBO OF THE BUILD SET
3 SETS PER BUILD SET
WORK: 45/60 SECONDS REST: 15/30 SECONDS
5 MINUTE AMRAP FINISHER
GET AS MANY ROUNDS OF OUR 4 EXERCISES

EXERCISE LIST
BUILD SETS
ROTATING SHOULDER PRESS | SQUAT -- ROTATING SHOULDER PRESS WITH SQUAT
TRICEP KICKBACKS | RENEGADE ROW -- PLANK WITH ROW AND TRICEP KICKBACKS
GOBLET SQUAT | ALTERNATING REVERSE LUNGE -- GOBLET SQUAT TO ALT. REVERSE LUNGE
ROMANIAN DEADLIFT | BENT OVER ROW -- ROMANIAN DEADLIFT TO ROW
HIPS UP CHEST PRESS | GLUTE BRIDGE -- GLUTE BRIDGE TO CHEST PRESS
BICEP CURLS | SUMO SQUAT -- SUMO SQUAT TO CURLS
LATERAL LIFT | CURTSY LUNGE -- CURTSY LUNGE TO LATERAL LIFT
AMRAP - AS MANY ROUNDS AS POSSIBLE!
5 REPS OF PLANK TO LOW SQUAT AND CURL
10 REPS OF PUSH PRESS
15 REPS OF SQUAT PULSE
20 REPS (10 REPS ON EACH SIDE) OF PUMP CURLS

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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🔴 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.