30-min Full Body Strength Workout with Dumbbells | Functional Training

If you want to build lean muscle and make life easier, this workout is for you! This is functional strength training for a strong life!! In 30 minutes we are going to train our upper body, lower body, and core with bilateral and unilateral exercises.
This style of training will improve balance, coordination, muscular strength, and endurance! Training functionally will make everyday life tasks easier and help to prevent injury! Plus, our unilateral training is a great way to improve muscular imbalances!
The training structure will be a circuit-style format with 6 rounds of 3 exercises. The 3 exercises will be a bilateral exercise for 45 seconds of work followed by 10 seconds of rest right into a superset of our unilateral exercises for 30 seconds! It will be a challenging format, but also so worth it when you experience the benefits of functional training!
30-MINUTE FUNCTIONAL FULL BODY STRENGTH CIRCUITS WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED:
- DUMBBELLS- I used a range from 15bs to 25lbs / 6.8kg to 11.3kg When selecting a weight for this workout, you want to lift moderately heavy to heavy.
- EXERCISE MAT
STRUCTURE:
-6 ROUNDS - 3 EXERCISES PER ROUND
-REPEATED TWICE FOR A TOTAL OF 2 CIRCUITS
-BILATERAL WORK: 45 SECONDS UNILATERAL WORK: 30 SECONDS (SUPERSET)
-REST: 10/30 SECONDS
-REST BETWEEN CIRCUITS: 60 SECONDS
EXERCISE LIST:
-SUITCASE SQUAT | STAGGERED SUITCASE SQUAT W/ 3 PULSE | SWITCH SIDES
-ROTATING ROWS | ARMS UP SINGLE-SIDED ROTATING ROW | SWITCH SIDES
-ROMANIAN DEADLIFT | SINGLE LEG OR KICKSTAND RDL | SWITCH SIDES
-CHEST PRESS | SINGLE-SIDED SLOW LOW CHEST PRESS | SWITCH SIDES
-GLUTE BRIGE | SINGLE LEG OR KICKSTAND GLUTE BRIDGE W/ 5 CT. HOLD AT TOP | SWITCH SIDES
-KNEELING SHOULDER PRESS | 1/2 KNEELING SINGLE ARM SHOULDER PRESS | SWITCH SIDES
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.

[@user-md3ye4ey4c]

I love her channel! She is My favorite and go to for all my dumbbell strength training workouts at home! I love that in all her videos she is continuously explaining everything all along the way! Her reminders for form have helped me learn and work on my own! I’ve been at it since the beginning of 2024 and I am without a doubt much stronger!

[@shannoncunningham550]

I like the bilateral then unilateral training! This workout flew by so fast! I added the ab finisher and the posture training! 💪🏻💪🏻💪🏻💪🏻

[@cjchacha1]

Me too! It was fantastic!!!

[@payalkalghatgi6487]

😊00❤

[@farzanacoovadia]

Stumbled upon your channel a few weeks back and love your workouts!You challenge me to lift heavier and I'n amazed at how much I can lift.You keep it real too which is why I love your workouts.

[@melissajamison1064]

I just found you and so I did this today. It was extremely challenging but I did it... Had minor adjustments. My heart is RACING and my body is sweating profusely! It is very anaerobic too.... Love it and will follow!!! ❤

[@powellfamilyfarm]

I've been consistently training with KC for years now and I can honestly say I am stronger than I have ever been! I used to spend hours in the gym now it's quick & actually effective 💪🏼 went to a Brandon Lake concert over the weekend and held my arms straight up for the entire show! And don't get me started on the one trip with the groceries! 😂💪🏼 The definition is just the icing on the cake - thank you Kaleigh! ❤️

[@KaleighStrength]

💜💜💜

[@robinwalters6699]

I love your workouts!! This 68 year old is feeling stronger each session! Thanks so much for sharing yourself with us.

[@jmh8510]

The dog sleeping soundly is just so cute!!

[@bethanna24]

Love functional strength!

[@melissag.8443]

What a way to finish off week 12 of B&B Thrive! Love functional training! Loved the unilateral with bilateral workload! You always keep it fresh! Thanks for the continued challenges! You are so appreciated KC 🩵🥰🙌🏻🔥🫶🏻⭐️🙏🏻

[@claireashiscool]

Love the functional fitness classes! An idea for a video- pelvic floor exercise class! 💪

[@amyw1222]

Another amazing workout with KC! The change up in formatting is so appreciated. Loved the bilateral then unilateral sets and the slow lower sets and the hold for 5 glute bridges! And the 1 minute plank was icing on the cake! And yes, always better with a friend, I usually workout first thing in the morning but today due to work, ended up pushing play at 530PM. Last minute a friend joined me and she and I pushed each other and LOVED IT! Thanks again and always KC!

[@nancygould3849]

Wow! Loved the functionality of this workout ! And it flew by! Whoo hoo I’m done Thrive! ❤

[@MamaSueWise]

This one definitely flew by! I love your workouts with unilateral work. And the finisher at the end was great. I surprised myself that I got through that plank hold pretty easily. Always nice to discover how much stronger I'm getting. Thank you!

[@adrame7077]

Thank you, great traning!

[@carvinbolt1]

Thanks you! Always very much appreciated 🙏

[@KaleighStrength]

Thank you so much, Esteban! 💜

[@melissajamison1064]

I just found you and plan on training with you for first time Wed for sure ❤.

[@tprins6146]

Amazing workout…thank you!!

[@92ortiz]

I did it! love this workout!

[@gloriaforbes-shepherd6702]

thank you from canada

[@florenciamedina952]

Don’t you just love when the workout flies by but burns so good?❤💪

[@ApplePryor]

Week 12 - B & B THRIVE - Day 81 - Done. This format rocked! Strong work session! Loved the chest press techniques, always a favorite.😄 Loved the technique overall! Thank you Kaleigh!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[@carolinzegarra6818]

Gracias por todo ❤

[@sasham1110]

I surprised myself there at the end doing the entire 1 minute finisher on my toes! Yay for progress!! 🎉

[@JoeTiney]

I love this work just what I needed . Thank you KC 🎉🎉

[@jessicabell8891]

Spicy!! 🌶️ I LOVE functional workouts!

[@mariannepaleck769]

Love your workouts! ❤❤

[@stefanieyeoman3686]

LOVED this one!!! It flew by but burned a ton. You encourage me to lift heavier! I love that. Thank you!!!

[@katywilliams9477]

This was so phenomenal!! Just like you and Jason, Kayleigh🎉You guys make the most creative and challenging workout experiences ever, and I always feel so good afterwards ❤Thank you for your efforts!!

[@jmh8510]

Now THAT was a fantastic full workout! I’m 62 and need that balance-y, one sided type exercises…feel really good now! Even used 15 lb weights to push myself!!

[@lets_plan_a_date]

Yet another favourite. You are smashing it! Thank you.

[@heidis7144]

That flew by, wow! So good. Thank you ❤

[@lynnetx5521]

Great workout

[@kilee.w7892]

One of my favorite workouts ever!!

[@shanttalgarcia3642]

I love your workouts!! Thank you!!

[@margaretgooch8890]

This was great. Love your workouts, thank you!

[@NattyLane]

Fantastic as always…thank you 😊

[@mayracantu5268]

I loved this structure! And you're right, I'm feeling stronger 💪🏻💪🏻

[@marjorieelizondo5829]

Omg gracias estuvo genial 👌🫶🏻🇨🇷

[@susanareid310]

Nice workout! 🌟🌹

[@hayashi55]

Love it! effective, innovative, and fun!

[@rennywodynska3038]

Loved it..thank you so much ❤

[@saracampbell7134]

Thanks!

[@KaleighStrength]

Thank you so much, Sara! 💜

[@Hello.869]

Amazing workout, 🎉🎉thank you!

[@lynngardner76]

Whoo hoo! Killer! That second time through! 🔥! Thank you so much!!

[@horts18]

enjoyed this one! thank you!

[@patriciaabboud6035]

Love it ❤❤❤❤❤ thank you

[@rchaksnoopy]

Fantastic workout Kaleigh ❤

[@user-kh6yb7oi7m]

Thank you ❤

[@stephratcliff8556]

This was awesome! Loved the plank challenge!😊

[@heiketiller]

Another awesome workout - and time went by so fast! Thank you for that great start into the day! Love your channel 🖤

[@cherryhearthuh]

wohoo this one was amazing!!💓💓💓

[@carrielauzon4422]

I was feeling the muscle fatigue by the time I got to this one. I snuck in a 5min skip beforehand. :) Thank you K!

[@daylelynt4721]

❤great format. I only wished it was longer and hit the biceps and triceps 😊thank you for all you do.

[@emmamajor5437]

Great session - we worked hard and got a lot into the time we had. Thanks!!

[@nicolewilliams771]

This was so good. Loved it!

[@tylerjames8903]

Hey! I feel great! ❤😂

[@barbaragaray4315]

Love your workouts 🥰💪🤗🤩🤩🤩

[@carolelubas322]

Awesome ❤

[@michellenyberg9464]

Thank you!! Have to buy heavier weights!

[@carmenbcm6707]

❤you are the best

[@ivettenagygarcia111]

🏆🏆🏆🏆🔥🔥🔥🔥 thanks ❤❤

[@barbarakolin8773]

Yes yes yes that was fabulous! 😅

[@sanphoenix]

Thanks

[@sanphoenix]

Wonderful workout as always! Thank you!

[@KaleighStrength]

Thank you so much, Sanphoenix! 💜

[@mollymclaughlin4818]

“Part-ayy for the glute-ayys” 😅 lol love it, this was intense and fast! Also my shoulders did not want to hold me up by the time we got to the plank but we made it 🎉

[@Saggitariusrising]

Stella and Nacho's energy keeps me going 😂

[@patriciaabboud6035]

❤❤❤❤❤

[@carolchilders8969]

With Bike and Bells Thrive coming to an end. I feel so much stronger and more energetic. I lost 7.2 lbs and 16.5 total inches. Holy Cow 🐄

[@KaleighStrength]

💜💜💜

[@joanieveitch8113]

❤

[@deannfield9629]

💪🏻🐊

[@lynnearnett800]

I need the bilateral training

[@esaialiquo]

I love your channel! I just discovered you not that long ago and I love how encouraging you are in every single workout!

[@bethmutter8659]

🎉🎉🎉

[@granitemoss1451]

Well butter me up 'cuz I am TOAST after this workout! (in the best way possible, of course!)

[@yasihosseini3320]

💯💯💯💯💯😍😍😍😍

[@Lighter.77]

It wasn't so tough for me cuz I only have 2kg dumbells. Anyways Workout records: Duration: 35 min Calories burnt: 180kcal Fat burning state: 17 minutes 😵😵

[@rachellecalabrese4447]

Wow I thought going in that just doing one side would be easier than both at once. Wroooong 😅

[@Pamsouthdakota]

😂