30-minute STRONG Upper Body & Abs Workout | NO REPEAT

Join me for a total upper body and abs workout that will not only define and shape your muscles but also increase your strength so you can carry all the groceries inside in one trip!!!! Around here we train for a strong body and a strong life!!! This 30-minute strength workout will target your back, chest, shoulders, biceps, triceps, and abs! This is also a no-repeat workout, which means we only have one chance to work through each exercise, that means, lift heavy and stay focused to maximize your time!

30-MINUTE UPPER BODY & ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5 -9kg 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
EXERCISE BOX/BENCH OR STURDY CHAIR (Modifications will be on screen if you don't have this!)

STRUCTURE
17 UPPER BODY EXERCISES
FOCUS ON THE BACK, CHEST, SHOULDERS
BICEPS, AND TRICEPS
8 AB & OBLIQUE CORE EXERCISE
NO REPEAT STRUCTURE

TIMERS
WORK
UPPER BODY: 60 SECONDS | ABS: 30 SECONDS
REST
UPPER BODY: 20 SECONDS | ABS: 10 SECONDS
REST BETWEEN ROUNDS: 45 SECONDS

EXERCISES
UPPER BODY (BACK, CHEST, SHOULDERS, BICEPS, TRICEPS)
ROTATING ROWS
BENT OVER ROW - ONE SIDE
BENT OVER ROW - SWITCH SIDES
ALTERNATING PULLOVER
CHEST PRESS
CHEST FLYES
INCLINE PUSHUPS
SEATED ARNOLD PRESS
SNOW ANGEL
SEATED REAR DELT FLYES
DRAG CURLS
WIDE HAMMER CURLS
SEATED CONCENTRATION CURLS - ONE SIDE
SEATED CONCENTRATION CURLS - SWITCH SIDES
TRICEP DIPS
TRICEP OVERHEAD EXTENSIONS
TRICEP KICKBACKS
ABS & OBLIQUES
DEAD BUG - ALTERNATING ARMS
DEAD BUG - ALTERNATING LEGS
DEAD BUG - ARMS & LEGS
SIDE PLANK HIP DROPS - ONE SIDE
SIDE PLANK HIP DROPS - SWITCH SIDES
HEEL TAPS
REVERSE CRUNCH
CRUNCH PULSE

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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Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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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.