30 minute NO REPEAT Full Body Strength Training

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Today's training is an intense no repeat strength workout! This full body workout will help you tone your upper body, lower body, and abs; we are doing it in 30 minutes! We will work through a total of 26 exercises each targeting a different muscle group. since we are working on toning and defining our muscles, you'll want to select moderate to heavy dumbbells for each set. This will ensure that we are maximizing our time! I've included modifications throughout to accommodate all fitness levels!


30 MINUTE FULL BODY STRENGTH NO REPEAT WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 50lbs / 4.5 - 22.6kg When selecting a weight for this workout, you want to lift heavy! Pick a weight that will challenge you for the entire 50 seconds of work, but is very challenging for the last 10-15 seconds.
EXERCISE MAT

OPTIONAL EQUIPMENT
ANKLE WEIGHTS - Need a pair? I use these! bit.ly/3Ne3huo

STRUCTURE
26 TOTAL EXERCISES
EXERCISES 1-12 UPPER BODY FOCUSED
EXERCISES 13-21 LOWER BODY FOCUSED
EXERCISES 22-26 ABS & OBLIQUES FOCUSED
WORK: 45 SECONDS REST: 20 SECONDS

EXERCISE LIST
ARNOLD PRESS
NARROW PRESS
FRONT RAISE
WIDE HAMMER CURL
HAMMER CURL
TRICEP KICKBACKS
SKULL CRUSHERS
CHEST PRESS
CHEST FLYES
PULLOVERS
KNEELING REAR DELT FLYES
REVERSE GRIP ROWS
SUMO SQUAT
SQUAT
GOBLET SQUAT
ROMANIAN DEADLIFT
REVERSE LUNGE - SAME SIDE
SWITCH SIDES
DONKEY KICK PULSES - SAME SIDE
SWITCH SIDES
LONG LEVER GLUTE BRIDGE
SIDE LYING CRUNCH
SWITCH SIDES
CRUNCH
HEEL TAPS - 2 OUT 2 BACK
DEADBUG

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.