30 min Full Body Resistance Training with Dumbbells

FULL BODY FIRM!!! We are working through a well-rounded total body resistance training session to strengthen and shape! This workout includes loads of exercise that build a strong core and a solid foundation to improve your overall total body strength!
This workout includes several compound moves as well as a few isolation moves and this combo creates a tough but rewarding 30-minute muscle-building routine!
While we will still focus on going heavy, for this workout in particular, because we have lots of combination moves, choose moderately heavy dumbbells for your exercises to ensure that you can keep proper form throughout!
FULL BODY STRENGTH TRAINING DUMBBELL WORKOUT STRUCTURE AND EXERCISES
MUSCLES TARGETED: We work it all with an emphasis on moves that incorporate your core!
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 45lbs / 4.5 - 20kg
- EXERCISE MAT
STRUCTURE
3 ROUNDS
4 EXERCISES PER ROUND
REPEAT EACH ROUND 2
WORK: 50 SECONDS REST: 20 SECONDS
ROUND REST: 45 SECONDS
EXERCISE LIST
ROUND 1
- SQUAT TO SHOULDER PRESS
- REVERSE LUNGE WITH LATERAL RAISE
- TRICEP OVERHEAD EXTENSION
- CLOSE GRIP CHEST PRESS WITH GLUTE BRIDGE ISOMETRIC HOLD
ROUND 2
- SUMO SQUAT WITH HAMMER CURL
- SUMO DEADLIFT
- SINGLE-LEG KICKSTAND ROMANIAN DEADLIFT WITH SINGLE-ARM ROW
- SWITCH SIDES
ROUND 3
- KNEELING BENT OVER ALTERNATING ROW
- PUSHUPS
- DEAD BUG
- REVERSE CRUNCH
Thanks for working out with me! It's always better to work out with a friend!
Kaleigh
⭐️ Don't forget to stretch! 👉 • POST-WORKOUT STRETCH f...
⭐️ Find tips, recipes, and more here! 👉 www.kaleighcohen.com
⭐️ Find all of the equipment used for these workouts here! 👉 www.amazon.com/shop/kaleighco...
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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 totally 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 important 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.

[@LeaT0322]

Whatever muscle that wasn’t sore from Tuesday’s workout will be sore today!!! Thank you for another great workout!

[@florenciamedina952]

Totally 😂

[@pleasedonttellmykids]

i'm more like the dog

[@ManojKeswani91]

Nice doggy

[@shoden5475]

Kids

[@mikamikan1079]

I love giving dogs grapes 😂😂😂

[@Kujhawks66106]

I just love full body strength workouts! For me, there is something less intimidating and more doable about doing the whole body at once. This workout was just great! So much variety and the format made the time fly! Thank you!

[@ilovepuns140]

You are so underrated! I swear you’re the only person who hyped me up enough to finish the entire thing. And the pace you work at is just amazing. Keep up the good work

[@melissag.8443]

That was a full body FUN workout! Love the compound exercises! I’m burning and shaking! Thank you KCF!!🔥🔥💥🔥💧🥰😘

[@rhondaeinstein540]

Wow! I am 65 and was able to keep up. Started with your workouts two days ago and for the first time actually feel soar in a good way. Thank you.

[@sylvie6341]

This was a good one! Love it when you start a program with a major kick 🤩. Compound moves are so efficient. Thanks again Kaleigh 😊

[@SamSheppard-yz5vg]

So very happy I've found your videos Kaleigh! I'm almost 50 and want to keep myself in good shape (apart from walking dogs and riding my horse!) and I find your videos challenging, fulfilling and rewarding. Your instruction style is down-to-earth, friendly and inclusive - thank you, thank you, thank you all the way from Cornwall, UK!

[@sarahbanks2777]

Kaleigh, your strength workouts are the best that I do of this kind of workout. Amazing again, thank you. xx

[@rainbows720]

Oh myyyyy!!! I am obsessed with you!!! I never thought I could find a trainer I would LOVE!! Everything you do works for me! 🎉❤ Thank you!!!!

[@alexandraovcharova]

I love every second of this workout!! I keep coming back to it between my weight training days ❤️I’d def sign up for a challenge set by this channel!!!!!! ThNk you sooo much for this truly amazing training session!!!!!!!!! In a world where you’d think everything is already invented, this stands out as a truly engaging and thoughtful training approach. ❤

[@hillarypegrum8381]

The compound moves are tough and such a challenge for me. Thanks Kaleigh for another great workout! ❤

[@janineparkcityutah8128]

Great energy boost, just what I needed!💪🏻👏

[@jasminesnow3976]

Thanks for another amazing workout ❤ don't know what I would do without them!

[@sherlyntschetter7010]

Oh so good! Perfect mix! Thank you for this awesome workout!! 💪

[@ubeml06]

love this so much! usually not fond of strength training, i'm seventeen and have been doing cardio & pilates for a little over six months. however i genuinely enjoy all the moves here! they're challenging, yet i look forward to them and am amazed that i can finish the whole video! i use 5lbs dumbbells, really nice for me since i'm a beginner. you even have me considering if i want to go up! love your content so much. ❤

[@ApplePryor]

That first song just allows you to shake it all away! Awesome playlist! Review for the next week and a half for exam next Wednesday! Thank you Kaleigh for the mental breaks in these workout sessions, they're very much needed now.🏁WINNING🏁⚡🔥⚡🔥⚡🔥⚡

[@annettegenovesi]

I did 10 perfect minutes and wow I impressed myself that I could do every single move; just a tad slower. Your moves are so crystal clear and amazingly effective. Thank you for this opportunity.

[@joellenaten6992]

I like the compound moves. Keeps my brain thinking and makes the workout go faster. 😊

[@lolikodin194]

I loved it!! Thank you so much for this workout! And a sweet puppy at the back is like a cherry on top ❤

[@katywilliams9477]

You are amazing!! So genuine and real in your workouts, which is so nice❤ Good to know you struggle too at certain points😂😅Love all of your workouts, all are equally challenging and always fun❤

[@ApplePryor]

Day 4 - Bike & Bells - Done. So excited this workout posted today! Amazing workout session Kaleigh! 20 lb dumbbells arrived just in time to do today’s strength workout and is a game changer! Second round on rear delt flys was no joke! I’m excited for the new results and gains getting ready to appear! Let’s Go! RELENTLESS 🏁WINNING🏁 ⚡️🔥⚡️🔥⚡️🔥⚡️

[@erinswade]

Whoooo! Love the variations on some of the exercises and those compound exercises really kick my butt! 💪🏻

[@emmamajor5437]

That was great - a really nice mix of exercises that were a good challenge! Thanks.

[@SheylaRamos-kh9xx]

Thank you for the encouragement to lift heavier! I am feeling more and more strong since doing your workouts ❤

[@TheVixenWorkout]

Barbell workouts are awesome! Just what I needed.

[@evang2976]

Fabulous strength workout.i especially LOVE the cutest distraction in the background. Please have Stella in every workout...I promise to be her groupie! ❤

[@Kaderlid13]

Truly great workout! Thanks! ❤

[@meganincalgary4031]

Loved the compound moves. I enjoy full body workouts, probably more than focusing on one part of the body, tho the variety is good in all the workouts! So, bring on the next one, let's go!

[@patviera1002]

Best ever! Thanks Kaleigh!

[@kellynelson1564]

Awesome, sweaty workout! Thanks so much for helping me kick butt today!

[@LoveYourLife723]

Thank you so much and wishing you the best!❤

[@jessicapalenchar9292]

Another amazing work out! Thank you🎉

[@meganhyman1877]

Wow! I am on fire. That was a hard workout and I loved it! It pushed me to the max!

[@marjorieelizondo5829]

Me gusta mucho hacer estas rutinas muchas gracias esa combinación de pesas y ejercicios son geniales

[@only9938]

I used 1kg each of the dumbells and I am so proud of myself doing this. Thank you for the workout.

[@Oibaffy71]

Awesome workout... So grateful🙏🏼♥️

[@joanieveitch8113]

Great workout. Thanks for adaptation suggestions!

[@jadeh5616]

Yaay day 4 done of first week and really feeling it in my muscles 💪 so glad I found your videos excited for rest of challenge 😅

[@ritasambruna6281]

Really nice combinations of moves! thanks Kaleigh

[@KhushboosChannel]

i love ya too. AMAZING. the last bit where you are motivating to end strong- THANK YOU !!!!

[@Verdadero_sera]

I loved the dynamic and the pace!

[@luckysvlog1456]

I felt my triceps and biceps engaged after watching this video very good workouts

[@jennydejong2784]

We did it! Thank you Kaleigh!

[@miramounir7554]

I'm doing this workout regularly and I'm getting stronger and my body is getting toned. Thank you for this effective, to the point workout

[@sarahvega3156]

Loved LOVED this workout!!

[@scoobydip]

This workout was amazing! Thank you so much!

[@marionbernard8217]

Another great workout! Thank you!

[@MrsWeasleyking15]

just finished this im so happy 😭 thank you!!

[@suzetteizbicki397]

Loved it!!! Full body is the best!!🤩

[@daniellebunch4593]

Finished this workout about 7 hours ago and I’m still jelly 🤭🤭 thanks for the giggles, Nacho! ❤

[@sylviamb2504]

5/9/23: Rican Captain's Log: On this May Day Calendar Madness, this might have been 4 months ago but I wasn't on it! But let me tell ya, "Ayyy Guacamole!" was all over the place! Finally pulled out my 20lbs DB's and I used these for the deadlift portions and I thought I wouldn't be able to get it done, but I did it! Still cannot do pushups on the groudn not even on my knees as they hurt a bit, so opted for the wall instead and kept one leg behiond the other and viceversa for the next round! All I can say... We kicked butt ya'll! Thank you as always for these great workouts Kaleigh! #WeLoveYaToo!

[@reneepine8298]

Looks like a great workout! Definitely will be doing this.

[@gojoswifekitty]

I'm from Vietnam. Thank you so much for these useful videos. I tried this workout and it burned like fire, but i really like it. Gonna try it another day again

[@arianaperfumes]

🙏 thank you this was an awesome workout

[@DebbieCo]

Loved this workout thank you 😊

[@katywilliams9477]

This was so wonderfully just enough to energize and terrorize my muscles😅Thank you Kayleigh and Jason❤I miss your little Stella. I can only imagine how intense the void is at your house. But soon little Theo will be making his debut and the void will be filled differently in a really beautiful way❤🎉

[@octaviawilliams3159]

The work out was Amazing!!

[@gainsforjesus1164]

As I am watching this to get started on the workout my eyes keep going to the comfy chair with the pug lol . Makes me want to sit down and relax with the dog .

[@LordofG]

Good GOD this is a killer but amazing! I have liver issues and my doctor said to find this and use videos like this and when I first started I couldn't get through 5 minutes but it's so worth it!

[@hillarytobin8613]

I am so excited for Bike and Bells and it has been a wonderful first week! Whatever muscle wasn't sore from Tuesdays full body workout we definitely caught them up to speed with everything else :) Thank you!!

[@laurahunter1690]

Great work out! Thank you

[@FluksWorkouts]

Incredible Workout Kaleigh!

[@heidis7144]

This one left me shaking! Wowza 🎉

[@MJYouAreNotAlone1]

Thank you I just did this with you and I am a new subscriber🙏❤️

[@parvinmohammadian9977]

It is wonderful and I love it everything about it music is great too thank you ❤

[@veronicanakoka7162]

I have downloaded it, will do it tomorrow morning can't wait.

[@ktzjgclark]

Stella at the buzzer 😮 too cute ❤ Great workout!

[@tatianabueno2944]

I'm not fan to do this kind of exercise but, I'm really enjoying this new challenge💜

[@mwongahh]

Stella we did itttt!!!!!!!!!!!! Yooooossssss!!!!!!!

[@sherna9620]

Awesome moves. Day 4, done!

[@CBM2411]

Wow, my muscles still sore from Tuesday. Today was though as nails💅. We did it!!!!! Kaleigh you moving and shaking up. Bike and Bells day 4, ✔️ 👍 thank you. I happy to rest tomorrow

[@healthybrittany2645]

Challenging but amazing workout! 💪🏻

[@jacquelinecobb9387]

All caught up for the Live Ride tomorrow...it will be my first one (live, that is!) This was a buttkicker, but I need it! Thanks Kaleigh!

[@annetremblay]

Loved this! Loooooooved the compound exercises, my new fav full body strength workout 🏋‍♀ 🤩 Wait…. I’ve said that before 🤔😅🙏🏻 (Stella seemed to have an itchy ear, I’ve never seen her move that much during a workout!)

[@storminthevalley1197]

Those Russian row deadlifts 😵 haha! This is my first time following one of your programmes, and I'm seriously feeling it already! So excited for a rest day tomorrow hahaha

[@awijk1]

Fantastic music and great workout.

[@chrisandbongitabi1486]

Loved it. I am just sweatting. Thank you

[@ameliacarter7656]

Nice and effective workout ! 👍🏽

[@blissstitchsewing]

Your puppy!!! ❤😅 He’s like “watch me, this is how I work out!” 😂😂😂

[@Nancie680]

Wow that was awesome! Thank God for dead bug after push ups lol have a great day

[@emmajezebel]

Omg this gave me the shakes ohhhh so good!!! 🔥💥💪

[@1guldar]

Kaleigh you are AMAZING 🎉🎉🎉🎉🎉

[@helenechevrier3444]

Love the giant mat!!

[@stephaniegamblin1295]

Awesome workout🎉🎉

[@mattgalpin4682]

Iam taking your workout I will tell you how much I loved it

[@rebeccaaxtman7712]

I like the shorter intervals between exercises! 🎉 💪🏽

[@rebeccaaxtman7712]

Me during workout: hmm, seems not too hard of a workout but it’ll be okay Me 24 hours later: ow. Ouch. Ugh. Mm, ouch. As I try to walk, climb stairs, and sit. Oh. My. Word.

[@carrielauzon4422]

KALEIGH!!!! 🔥 Wow-ee-zow-ee you are serious about making us STRONGER! Thank you for pushing us - I never would have pushed myself to this fire level. WE ARE DOING IT TOGETHER! Is the Team Stella video coming soon? 😂

[@ameliajohnson8426]

Your the best!

[@aislingc2492]

There may have been a few choice words there..🔥🔥🔥🥵 what a workout

[@KingBeerBrewer]

Excellent work out

[@lynnearnett800]

Love compound moves

[@starchang231]

Stronger than yesterday 🎶💪🏻

[@amygunderson6573]

Tomorrow's recovery ride will be well received!!! That was a tough one!

[@suzievegboots]

That was a whole bag of nuts!! Wow! Awesome.

[@TerriTie]

My Saturday workout 🤗😊🙏

[@elenapolyakova8377]

GRACIAS !!!!

[@ladytron8206]

Amazing!!!

[@tprins6146]

Tough but great workout, will be feeling this one tomorrow 😬

[@mananaskitchen-lectinfree]

Fantastic love it