30-min Full Body NO REPEAT Strength Building with Dumbbells

This strength workout includes compound, functional, and unilateral exercises to build muscle in your upper body, lower body, and core! We have 24 exercises in a no-repeat format! You will only need dumbbells for this strength workout and aim to lift at your moderately heavy range to get the most out of the training!
30-MINUTE FULL BODY NO REPEAT STRENGTH WORKOUT STRUCTURE AND EXERCISE EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10bs to 25lbs / 5kg to 11kg When selecting a weight for this workout, you want to lift moderately heavy! The weight you select will be relative to you.
- EXERCISE MAT
STRUCTURE
NO REPEAT STRUCTURE
24 EXERCISES
WORK: 50 SECONDS
REST: 20 SECONDS
EXERCISE LIST
HIPS UP CHEST PRESS
CHEST FLYS TO SKULL CRUSHERS
GLUTE BRIDGE
SINGLE-LEG GLUTE BRIDGE
SWITCH SIDES
PUSHUPS
GOBLET SQUAT WITH 3 PULSE
KICKSTAND RDL TO ROW
SWITCH SIDES
HAMMER CURL TO NARROW PRESS
FRONT RAISE TO SNOW ANGEL
1/2 KNEELING BICEP CURL TO STAND
SWITCH SIDES
SINGLE, SINGLE, DOUBLE ARNOLD PRESS
LATERAL LUNGE TO ROW
SWITCH SIDES
SUMO SQUAT AND POP
CALF RAISES - KEEP HEELS LIFTED
WALL SIT WITH LEG EXTENSION
SEATED TWIST WITH FEET DOWN
DEAD BUG
REVERSE PLANK WITH KNEE PULLS
ROTATING PLANK
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 f...
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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.

[@erina.kennedy8651]

“We’re going to be on the mat for quite a few of these exercises” - that’s what I like to hear! 😅

[@ApplePryor]

Week 3 - M C & S - Day 16 - Done. Thank You Lord Jesus! This is the day! 🎉3 Years with Kaleigh and the KCF Team!🎉Thank you Kaleigh for the monumental journey in obtaining optimum strength, endurance and overall health (mind-body connection)! Thank you for your unwavering passion, commitment, grit and God-gifting excellence! This workout session showed the growth! Awesome playlist! Again, thank you Kaleigh!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[@stuffedbun28833]

12:36 aaand at this point my work out partner, my munchkin cat started swatting my hand because she thought I was playing 😂

[@marainajudd2269]

Wow, you a warrior! I'm not pregnant and that felt like an intense workout! You inspire me!

[@sabrinnahe.8500]

Wow, this one is keeping me strong and strong and healthy are my goals. I know women in their 50s who can't get up off the floor or toilet. So sad. That will Never be me. I loved the no repeat workouts, but I also love your super sets. This was a great workout and thank you for keeping all us strong in mind body and soul😊❤❤

[@ann_the_coach]

Love how you made me laugh during the wall sit!

[@deannfield9629]

So good. I think it’s time I go up in weights. I guess I am going shopping this weekend 💪🏻🐊

[@MH-th9tc]

I laughed aloud at the imaginary bug sweat bead scare 😂 thanks for a fantastic workout, Kayleigh!

[@joanieveitch8113]

I'm in healing mode so had to adapt but used the count for stuff I couldn't do and did what I could do. Thanks for teaching us about modifications and the importance of showing up and doing our best ❤

[@joan_cheshuk]

Kaleigh, it was raining in here today! My sisters bought me one of your hoodies for my birthday, its amazing quality. I love it so much 💖 thank you

[@bjuly02]

Huh kaleigh has goodies how do I get one please

[@joan_cheshuk]

​@@bjuly02she puts the link to her store in the workout details.

[@Kujhawks66106]

Functional training is my favorite style! Just last night, my 7 year old got stuck on the monkey bars at the park, and I had to lift his 50-pound body up over my head and lower him to the ground. Stronger in here so we can be stronger out there! Thank you for a fantastic workout!

[@storminthevalley1197]

Woah, that was a bit too sweaty for a non-hair-wash day 😂 great workout! Have a great day, everyone!

[@ashlynmarie8523]

Holy cow this was so fun I didn't even realize we were done! Thanks Kaleigh! ❤ My cousin has had a baby every 2 years with 5 kids and she said every single baby a lot of things changed. You know your body best you know your baby best and I'm glad your doing what feels good for you mama. ⚘️💪 also have you seen that video of the pregnant lady who thinks she has a bug on her but its a twig 😂

[@nancygould3849]

WOW! I love no repeat! Makes even 50 sec go fast! Thank you for the constant variety you provide! ❤

[@sandytaylor4586]

Love this style of workout! You always make me smile when working out 🏋️‍♀️ I’m with ya in regards to bugs! 😆

[@mayracantu5268]

I love no repeat workouts!!

[@katywilliams9477]

Spider phobia here🎉 you are too funny Kayleigh😂😂You and Jason will be my forever workout team❤ Thank you for this sweaty challenging workout!!! All of them are perfect And a great way to spend 30 minutes🎉

[@pwucher]

Another great one!

[@mariannepaleck769]

Love this workout!!❤❤

[@heiketiller]

I‘m so happy that I found your channel last year - since then, I‘m enjoying every workout session with you (except leg days because … leg day 🔥🥵). Thank you for being an awesome trainer!

[@cherryhearthuh]

whew this one was fun!! my first time seeing the reverse plank and boy do I suck at it🤣🤣 more room to improve I guess!! much love as always Kaleigh!💗💗💗

[@draculuvv]

i found you as im struggling in ED recovery to focus on health and strength rather than thinness/looks. Thanks for providing an accessible and encouraging way to work out! As a younger girl, I never had a strong role model for exercising like you! :)

[@jackiephelps3789]

Really enjoyed the variety here a few exercises I have never done. The reverse plank is a tough one! Thanks you guys❤

[@sasham1110]

I love a no repeat workout!! I realized I could go heavier than I have before for some sets. Feeling so nice and strong! 🎉

[@wallewallewalle]

You’re right. I DO feel energized upon completion of this workout 🏋️‍♂️

[@amyw1222]

Holy moly! Another amazing full body no repeat workout! LOVED IT! KC, you had me cracking up when you thought a bug was crawling on you and it was sweat! 🤣I have the same issue with bugs!

[@76Christie]

This was a lot of fun! It flew by! ❤❤❤❤❤❤❤

[@mwmsf1]

Love working out with you! Thanks for being an awesome trainer! How often do you recommend doing your weight workouts per week? I am not a beginner! Thanks, Kaleigh!

[@sensei9115]

I just started working out with you last week and let me just say-- you kick my butt. 😂 In my living room s w e a t i n g. I also enjoy the no repeat workouts as an ADHD girly. I like things that are structured but not boring. This fits perfectly. ❤

[@ksr3228]

I'm saving this one. Worked it all and a little bit more. Girl you are an inspiration. Thanks for keeping us going!

[@sandramariano383]

Great! 👏🏼👏🏼👏🏼❤️

[@kniel127]

That was a good one!!!

[@emmamajor5437]

That was great - a really good fun mix of moves! Thanks.

[@SheylaRamos-kh9xx]

Love your videos! So encouraging ❤

[@deedeemc587]

This one really escalated! Love these no repeats! ✌️❤️💪

[@katrinamcdonald2141]

This was an excellent push!

[@ingridjamison5705]

I loved your creative compound exercises!

[@user-jp9sc9ps2c]

I really enjoyed this workout! thank you.

[@denisemader7529]

Another great workout ❤ and thank you also for always making me smile!!!

[@rennywodynska3038]

Love no repeat…struggled with calf raisers but I’m getting stronger..thank you ❤

[@user-mh7md5vg9t]

Great strength workout, thanks!

[@TropicalSister25]

This was so good ❤ you look amazing with your baby belly 😊

[@melissag.8443]

That was AMAZING!! Love seeing you rocking those side planks with baby Theo on board!! So motivating!! What a burn today!! Thanks Kaleigh 💜🙏🏻🥰🔥🔥🔥💥

[@Jeevitha51]

Loved this workout ❤.. lots of love from India …👍

[@julieteague2177]

Kaleigh, you are amazing! Thank you for the amazing workouts and your great energy. I have worked out solo for so long and it feels like having a trainer! I am definitely going to join your monthly plan. Thank you!!

[@ibethgutierrez3618]

thank you so much for this excellent workout! I appreciate your dedication, commitment and enthusiasm!🧡

[@vifonadis2013]

😊 thank you for another great workout 💪 😊the kneeling and standing was challenging 💪 when I started working out in late 90s early 2000s they were saying not to do pump if pregnant but like you said things have changed. 😊 🏋️‍♀️ 💪 🏋️‍♂️ 💪 😊 can't wait for next class 😊

[@nessiequin]

I need this workout but with Korn as the background music 😂

[@myhabs12]

OUF!!! Extra spicy:)

[@mariettemulaire6182]

great workout! and pregnant! bravo! due date?

[@Lighter.77]

Duration: 33 minutes Calories burnt: 192kcal Avg heatbeat 152

[@patriciaabboud6035]

❤❤❤❤❤❤❤

[@MrsRivera777]

Kaleigh, quick question if you wouldn’t mind answering. I’m not new to working out but no expert by any means. I love no repeat dumbbell workouts like this one. How many days in a week should I be doing this type of workout? I can also rotate cardio and Pilates bc I like those as well but this is my favorite but don’t want to overtrain. I know most are only 30 min also so can I do them 3-4 days a week? What do you say?? Thank you!!

[@slsmith-xp2hq]

How do you have the energy?? Im 19 weeks pregnant and drainedddd.

[@bethmutter8659]

💪🏻❤🎉

[@emilyburchharris5718]

Well, that was a workout fail for me. As I was doing the first exercise hips up chest press, my German Shepherd puppy decided to play tug-of-war with my older dog while sitting on my chest.

[@rheahinlo]

😅

[@emilyburchharris5718]

Got it done. That was no joke!!

[@yasihosseini3320]

✔️✌️

[@jessietrebesch]

I'd like to learn more about the change in advice regarding pregnant women exercising on their backs. Did you have any resources to recommend?

[@KaleighStrength]

In my Girls Gone Strong Pre and Postnatal certification course I recently completed, this was discussed.

[@Anue_Kr]

any description?? what to expect? time intervals??? list of excercises as always ?? what happen?????????? :(((((((

[@KaleighStrength]

Sorry Agnieszka! I saw your comment and just noticed it must've been inadvertently deleted! Just updated it! 💜

[@MrsRivera777]

You are my new found BFF! Love your workouts and love your cueing! Helps so much!! Im with you on the bugs 🪳 😅😂😂 thank you so much! From Long Island NY 😘

[@plankface]

I swear, right at the moment KC reminds us to not space out, I am just starting too - she gets us!!! OMG ⭐️⭐️⭐️. 🫶🏻