30 min KILLER Full Body Strength with Dumbbells | Strong Core Focus

This workout is on FIRE!!! If you want a strong body and a strong core, this workout is just what you need!! We are training compound exercises to increase muscular definition and strength! This workout will get your heart rate up, leave your muscles shaking, and have you feeling strong and accomplished!! In 30 minutes we will target the upper body, lower body, and core with both dumbbell and body weight exercises. We also will incorporate a lot of functional exercises to not only build a strong body but also build a strong life!!!
30-MINUTE FULL BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 25lbs / 7 to 11kg When selecting a weight for this workout, you want to lift moderately heavy!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- BALANCE PODS
STRUCTURE
FULL BODY TRAINING
6 SUPERSETS
REPEATED TWICE
WORK: 50 SECONDS REST: 30 SECONDS
CORE FINISHER
3 EXERCISES
WORK: 60 SECONDS
REST: NO REST!
EXERCISE LIST
FULL BODY TRAINING
SUPERSET 1
- SQUAT TO PRESS (PODS OPTIONAL) | RENEGADE ROW
SUPERSET 2
- KNEELING BOTTOM TO TOP | BEAR CRAWL HOLD WITH SHOULDER TAPS
SUPERSET 3
- ALTERNATING REVERSE LUNGE WITH CURL | ROTATING SIDE PLANK WITH HIP DROP
SUPERSET 4
- GLUTE BRIDGE (PODS OPTIONAL) | GLUTE BRIDGE HOLD WITH ALTERNATING ABDUCTION
SUPERSET 5
- ALTERNATING NARROW PRESS | IN AND OUT LOW SQUAT
SUPERSET 6
- ROMANIAN DEADLIFT (PODS OPTIONAL) | PLANK TO LOW SQUAT AND CURL
CORE FINISHER
- ALTNERANTING DIAGONEL REVERSE CRUNCH
- DEAD BUG (DUMBBELLS OPTIONAL)
- CRUNCH MARCH WITH RESISTANCE
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.

[@deedeemc587]

Thoughts while working out today...the outside world takes from us all day long, but the 30 minutes we take for ourselves restores us. So thankful to be here.❤

[@sabrinnahe.8500]

I used to think the strength classes were hard, but I now can do them right to the end. So glad I went for them. And now each class makes me stronger. Kaleigh, you have built confidence in my 70 years on this planet. Now I look forward to everything you teach us. Thank you so much.🤗

[@pamgirard3343]

As I was doing this one, I was just so grateful to have such high quality training right in my living room. I am so Thankful for you Kaleigh.

[@mollymclaughlin4818]

Seriously, I second that!! So grateful

[@blessielim3758]

Same here. My first hour every day is working out with Kaleigh. So grateful to have found her channel.

[@sanphoenix]

Wow one of the best abs finisher at the end! Loved the abs killer😊😅😊 Thank you Kaleigh 🎉🎉🎉

[@camyam5982]

I needed this today. After I finished, I felt stronger. Thank you for all your amazing workouts.

[@lets_plan_a_date]

My favourite workout of yours so far! Love the compound exercises, working all around different areas of the body and improving core and stability. Also enjoy supersets. Yay, this is a real keeper. Thank you.

[@rasha5702]

Week 25, the fourth day.. Great, I completed my exercise🏋️‍♀️🤸‍♀️, thank you Cali 🩷🩷

[@joanieveitch8113]

So hard but doing these workouts consistently (even if modifying!!!) does make a difference! Thanks so much ❤

[@lynngardner76]

Whoo hoo! I didn’t realize I had already done this one before until I got started! Definitely did not disappoint! On 🔥! I felt it everywhere! This is one of my favorites of yours! More like this one please! Thank you!

[@tylerjames8903]

Looking for a little workout, it turned into a BIG workout! 😂. Thank you! -Amanda

[@suecoffin123]

thank you for these workouts!

[@melissag.8443]

The burning and shake continues with B&B week 7!! 🔥🔥🔥🩵🫶🏻🩵💪🏻💦💦thank you KC

[@laurawood2607]

Love that last ab push exercise. Been working out for over 35 years and never done it before. 🤭

[@marinalobkova2379]

Amazing work! I had fun and I love ur attitude.

[@dinikaram4609]

Done. Thank you!

[@ashleyblack5007]

Thank you for such quality programs

[@dominicayuso8820]

Thanks so much for your workouts, they challenge me everyday to be better! ❤

[@dorisruiz1815]

Challenging workout love it Super Sets😊❤

[@amyw1222]

Yes, the title is accurate - full body KILLER! Loved all the compound moves and ab finisher!

[@michal5829]

Feeling the shake into this week!! Love the supersets, super workout!

[@auramedi]

loved your cycling workouts, love your fitness ones!!! this was great!!! loved that youre not rushing us to the next set. thank you

[@almalassodelavega9929]

Sólo good, thank you !

[@cherylperry6978]

Loved so much about this - the super sets, the core finisher - all of it was fabulous! 💙💙

[@e.bmijaresmarquez323]

😊❤ great!

[@sasham1110]

Loving the supersets today!!

[@lesliem8008]

Another fantastic challenging and creative workout! Thank you!

[@annatetiad.4991]

Really great strength workouts -- love these.

[@emmamajor5437]

This was a great session - loved all the combos and was able to use my pods for the first time which gave a nice extra burn!! Thanks.

[@carlaprudencio1568]

I loved the variety of exercises. Thank you so much Kaleigh for always being there to help me improve .❤💪

[@jacquelinecobb9387]

I am amazed at all of the exercises that you include in these workouts, some I've never done before. Keepin' it interesting! Thanks, Kayleigh

[@jadenjohnston483]

Okay this is my new fave

[@NEWCAB50]

Absolutely Loved the variety in this workout!!!!! Fantastic workout!!!!!!Thanks SO much!!!!!!!!!

[@katywilliams9477]

Loved it, but had to praise God it was finally finished-praise Him that He got me through it🎉Loved the challenge!! Love your workouts Kayleigh and Jason❤

[@mollymclaughlin4818]

Don’t give up on yourself- bit of a struggle this week but remembering the grace you talked about last week and feeling so good by the end!!

[@daylelynt4721]

Great compound workout and loved the a finisher. Thank you. ❤

[@deannfield9629]

Love super sets they are my favorite. Also just found my new favorite abdominal exercise- that last one you did. Talk about shaky.💪🏻

[@mayracantu5268]

Great workout...🔥🔥🔥

[@sandramariano383]

Great! Love ya! 😊

[@lenaklassen2567]

Wow this was hard but so satisfying ❤

[@hayleymerrick4616]

Oh my! Think that was my fav ever of yours! Loved the diagonal toe taps and the very last core one. Been working out for years and years and never done those! Thank you c

[@bobaguzijan8552]

Dear Kaleigh, thank you so much for bringing me back to my self by exercising every day with you, this is my 26th in a row, wouldn’t skip it. Every day before going to office I take 30min for myself and feel proud of myself for doing it. Love your workouts and that they are a 30min ones. I used to be a gym nerd 😊 and now I find working out with you from home before going to work less time challenging for me❤❤❤ Thank youuu

[@shilpahegde4952]

I have to leave a comment as your workouts have helped me a lot..I have gained strength but moreover I enjoy doing these workouts and time seems to fly..

[@lenkachaloupkova1114]

I'm new to your channel and your workouts are great!

[@charlottejenkins2533]

I'm on holiday in Spain, found a gym and did this workout, miss you too much otherwise, no bikes so will catch up on the cycle channel when home. Thanks for a great workout ❤

[@annetremblay]

Jello arms and legs this morning!! Thank you for a fantastic workout 🏋‍♀ 💪🙌🏻👊🏻💜

[@ApplePryor]

Week 7 - B & B THRIVE - Day 44 - Done. Pure Inspiration and Passion - Thank you Kaleigh! Playlist was great!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[@otgookhidoi217]

🔥🔥🔥

[@carolkwok2202]

Thank you for this super workout……sweating and feeling the burn too❤️‍🔥💪🏿🥰❤️🇮🇪😘😘😘

[@lynngardner76]

This. Was. Awesome! Whoo hoo! So good and so hard! I loved the ab finisher too! More like this please! Thank you! I move your workouts!

[@reneey98]

This workout flew by!!!

[@christyrowley5713]

That was a lot of coordination for 4:45 am lol. Got it done!

[@carolchilders8969]

🔥

[@pwucher]

Killer Kaleigh! and how are the doggies always so calm? :)

[@MrsBonnieHughes]

Missed working out live with you yesterday since I was driving to a meeting, so had to sneak in my workout fix before church today!

[@carolinzegarra6818]

Agradezco cada día por seguirte😊

[@florenciamedina952]

Oh boyyy! That finisher! It’s pouring here😂💪

[@lashondadwilliams11]

SUPERSETS!

[@soniacote4118]

Loved it, felt the abs big time😅

[@joelhenryk6731]

Thanks for your videos I’m training my 65 year old Dad as well, do you have any other effect strength training workout for him ?

[@carvinbolt1]

Thanks KC/JC team!!!

[@KaleighStrength]

Thank you so much, Esteban! 💜

[@Lighter.77]

Workout records: 38 minutes (did planks) Calories burnt: 260kcal FBS: only 10 minutes 😭

[@amandaquella8046]

Will these videos associated with Bike & Bells Thrive be available after the 12 weeks is up? I am post partum my second baby with a toddler and have not been able to keep up daily but I love all of your videos!

[@KaleighStrength]

Hi Amanda! Yep! Al of my programs will be available from my website and I have playlists created for them! 💜

[@yasihosseini3320]

✅✅✅✅✅✅

[@colettelamb7559]

That was so tough, the side plank and hip lower was too much for coordination for 6am!

[@aaaagirl7360]

Thanks for another 🔥🔥🔥🔥!! U dogs are SO tame!! I can’t wo @ home cause U know who likes to lay on the yoga mat too!! Maybe I’ll try getting him his own yoga mat.. like a kids one 😂😂😂😂😂😂

[@leaslaton7566]

I have such trouble on the mat when our weight is on our dumbbells….like the renegade row. Hurts my hands to the point I have to stop. Any suggestions for that?

[@KaleighStrength]

Hi Lea! You can definitely hold plank on your hands and then keep the dumbells nearby and pick them up only when doing the exercise. You could also do it kneeling, this would take a little of the core stabilization out, but still good for the back. To completely take out the hands having any pressure from the floor, you can also just do a standing bent-over row!

[@DasonToney]

Unfortunately, I'm having to take the next 4 to 5 days off because of dental work ( tooth extraction)

[@KaleighStrength]

😢 That stinks! Hope you have a quick recovery, Dason! 💜

[@marjorieelizondo5829]

🫶🏻💪🇨🇷

[@Lighter.77]

Workout records: 38 minutes (did planks) Calories burnt: 260kcal FBS: only 10 minutes 😭