30-min Full Body Strength Workout with Dumbbells | Functional Training

If you want to build lean muscle and make life easier, this workout is for you! This is functional strength training for a strong life!! In 30 minutes we are going to train our upper body, lower body, and core with bilateral and unilateral exercises.

This style of training will improve balance, coordination, muscular strength, and endurance! Training functionally will make everyday life tasks easier and help to prevent injury! Plus, our unilateral training is a great way to improve muscular imbalances!

The training structure will be a circuit-style format with 6 rounds of 3 exercises. The 3 exercises will be a bilateral exercise for 45 seconds of work followed by 10 seconds of rest right into a superset of our unilateral exercises for 30 seconds! It will be a challenging format, but also so worth it when you experience the benefits of functional training!

30-MINUTE FUNCTIONAL FULL BODY STRENGTH CIRCUITS WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED:
- DUMBBELLS- I used a range from 15bs to 25lbs / 6.8kg to 11.3kg When selecting a weight for this workout, you want to lift moderately heavy to heavy.
- EXERCISE MAT

STRUCTURE:
-6 ROUNDS - 3 EXERCISES PER ROUND
-REPEATED TWICE FOR A TOTAL OF 2 CIRCUITS
-BILATERAL WORK: 45 SECONDS UNILATERAL WORK: 30 SECONDS (SUPERSET)
-REST: 10/30 SECONDS
-REST BETWEEN CIRCUITS: 60 SECONDS

EXERCISE LIST:
-SUITCASE SQUAT | STAGGERED SUITCASE SQUAT W/ 3 PULSE | SWITCH SIDES
-ROTATING ROWS | ARMS UP SINGLE-SIDED ROTATING ROW | SWITCH SIDES
-ROMANIAN DEADLIFT | SINGLE LEG OR KICKSTAND RDL | SWITCH SIDES
-CHEST PRESS | SINGLE-SIDED SLOW LOW CHEST PRESS | SWITCH SIDES
-GLUTE BRIGE | SINGLE LEG OR KICKSTAND GLUTE BRIDGE W/ 5 CT. HOLD AT TOP | SWITCH SIDES
-KNEELING SHOULDER PRESS | 1/2 KNEELING SINGLE ARM SHOULDER PRESS | SWITCH SIDES

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.