30-minute STRENGTH & CONDITIONING with Dumbbells | Full Body NO REPEAT Workout

Workout with me as we burn fat and build muscle! This 30 minute no repeat full body workout includes both strength and cardio moves for one intense training session! Strength and conditioning is a great way to train if you are looking to build muscles and improve power! The structure for today's workout includes 10 trisets with 2 strength exercises and one cardio-power exercise. This workout will be tough, but the time will fly by and by the end, you will feel amazing and also reap the benefits of a stregnth and cardio workout!

This workout is perfect if you are looking for a high intensity workout that is low impact because I will offer modifications throughout the workout to make this workout knee friendly and low impact!

30 MINUTE STREGNTH & CONDITIONING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 35lbs / 4.5 - 18kg When selecting a weight for this workout, you want to lift moderate to moderatly heavy! Drop your weight about 5-10lbs or 2-4.5kg compared to a heavy lift day!
- EXERCISE MAT

OPTIONAL EQUIPMENT
- ANKLE WEIGHTS - NEED A PAIR? FIND THEM HERE! https://www.amazon.com/shop/kaleighco...

STRUCTURE
10 TOTAL TRISETS
2 STRENGTH EXERCISES
1 CARDIO EXERCISE
WORK: 45 SECONDS REST: 30 SECONDS

EXERCISE LIST
TRISET 1
- BICEP CURLS
- SQUAT TO SHOULDER PRESS AND ALTERNATING KNEE PULLS
- DOUBLE KNEE PULLS
TRISET 2
- 3 PT. LUNGE - ONE SIDE
- SWITCH SIDES
- JUMPING LUNGES
TRISET 3 - ANKLE WEIGHTS
- STRAIGHT LEG LIFT - ONE SIDE
- SWITCH SIDES
- PLANK MOUNTAIN CLIMBERS
TRISET 4 - ANKLE WEIGHTS
- SIDE PLANK WITH LEG LIFT - ONE SIDE
- SWITCH SIDES
- REVERSE TABLE WITH ALTERNATING KICKS
TRISET 5
- SQUAT PRESS
- SUMO ROMANIAN DEADLIFT
- SQUAT JUMP
TRISET 6
- SINGLE ARM SUITCASE SQUAT AND TAP - ONE SIDE
- SWITCH SIDES
- CROSS JACKS
TRISET 7
- SINGLE ARM ROW ON ALL 4'S WITH OPPOSITE LEG LIFT - ONE SIDE
- SWITCH SIDES
- JUMP ROPE KICKS
TRISET 8
- PRESSBACKS
- SUMO W/ 3 PULSE
- NO BALL SLAMS
TRISET 9
- PUSHUPS
- GLUTE BRIDGE
- ROTATING 4 JABS
TRISET 10 - DUMBBELL OPTIONAL
- CRUNCH WITH DUMBBELL
- BICYCLE CRUNCH WITH DUMBBELL
- PLANK JACKS

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.