30 minute Full Body Compound STRENGTH WORKOUT with Dumbbells

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In this 30-minute strength training session we will focus on compound exercises to increase lean muscle and definition! Compound exercises are moves that incorporate more than one muscle group working at a time. They are great at building muscle and providing a solid workout!
We will include both upper body, lower body, and core in this full-body workout! You will only need your dumbbells for this workout and aim to lift heavy!
30-MINUTE FULL-BODY COMPOUND STRENGTH WORKOUT STRUCTURE AND EXERCISE 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
EACH ROUND 2 EXERCISES ARE REPEATED TWICE
WORK: 50 SECONDS
REST: 20/30 SECONDS
EXERCISE LIST:
ROUND 1
CHEST PRESS | RENEGADE ROW
ROUND 2
GOBLET SQUAT | CURTSEY LUNGE *MOD(SQUAT TO TAP)
ROUND 3
SQUAT TO ROTATING PRESS | PLANK TO LOW SQUAT AND CURL
ROUND 4
PULLOVER | REVERSE GRIP ROW
ROUND 5
ROMANIAN DEADLIFT | SUMO DEADLIFT
ROUND 6
SIDE PLANK HIP DROP | 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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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.

[@sabrinnahe.8500]

😅 When i see some of these strength moves, i look back and remember when i could barely do these. Now, i do them pretty darn good! i am a beast!!! Now, its time to go for a run. Thank you Kaleigh, what a beautiful day❤❤

[@DT-wh4qr]

So inspirational. To be pregnant and exercising like nothing matters? Simply awesome

[@e.bmijaresmarquez323]

You should know how I appreciate your work. You deliver quality, passion, and energy! I love what you do and how you do it😊

[@lashondadwilliams11]

I think not knowing what to expect makes the workouts go so much faster for me. Glad I decided to go for it.

[@carolkwok2202]

Love love this strength workout 🏋️‍♀️💪🏿🔥😘❤️‍🔥🇮🇪

[@lisaroberson1484]

I am almost 63 and I made it thru this one! Whoa! What a challenge!

[@lets_plan_a_date]

Well done, I'm impressed. I'm 49 and was struggling!

[@amna19m]

You are so strong!!

[@joanieveitch8113]

Those side planks at the end🔥Love heavy lift days❤

[@arianarice4911]

I vastly underestimated this workout… holy cow that was hard! Thank you!

[@ApplePryor]

Intermission - Day 4 - Done. Day isn’t over, still more to do! Playlist was awesome! Sincerely appreciate these workouts, they help with the accomplishments! Excited for recovery ride tomorrow! Thank you Kaleigh!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[@angelinemn]

I'm a new subscriber and I'm LOVING your workouts! Thank you so much!

[@KaleighStrength]

Yay! So glad you love them! Thank you so much, Angeline! 💜

[@amyw1222]

Another awesome 30 minutes with KC! Loved the format and all the moves. Crushed it late in the day but got it done!

[@melissag.8443]

I never thought I would say it but….I LOVE HEAVY LIFT DAYS!! Go get it Butt-kickers! Thank you Kaleigh!! 🩵🔥🥰🙏🏻🫶🏻🌟💪🏻🔥😘

[@carrielauzon4422]

Done! 🔥💪🏼 Thanks K!

[@susanareid310]

Great workout, thanks 🌟🌟🌟🌟🌟🌹

[@Nancie680]

Awesome workout 🏋️‍♀️ I thought I might die during the planks to biceps 😅 crazy hard

[@emmamajor5437]

That was a great session - challenging but fun and that feeling at the end of having worked your muscles well. Thanks.

[@태형김-t5e]

🔥🔥 awesome workout

[@92ortiz]

I did it! Thank you 🤍

[@lynnearnett800]

Wow, feeling this one

[@ginapepe2428]

Just the workout I was looking for today!! Can’t wait to get it done after work.

[@lindseyhall4416]

This one crushed me! But I went up in weight in all of my exercises, EVEN THE LUNGES!!! Loved this one!

[@sandytaylor4586]

Yup, the planks to biceps was a killer for me but I didn’t quit, this felt so good when we finished I love that feeling! Thank you superwoman ❤

[@coentoney4832]

Thanks for this awesome workout 🎉🎉 KC

[@Kujhawks66106]

OK, wow! I went heavy and gave it my all! I was dripping buckets during this one! This was just so strong, challenging, and fun! The time flew by! Thank you!

[@heidis7144]

What a great workout. It was hard but I did it! Thank you so much ❤

[@bethmutter8659]

🎉Loved it

[@hayashi55]

Awesome I made it through💯! I am proud of myself too!✌

[@maggsm3392]

killer! Must do the stretch now! Thank you so much. xo

[@karenveras7336]

Did not want to do this but glad I did!

[@پریساق]

Thank you for excellent exercise.❤

[@mariaprice8306]

Great workout finished strong today

[@saracampbell7134]

Fabulous workout! Thank you 😊

[@jenniferbowman7813]

Love, love, love your videos. I have never been able to work-out at home. Have always needed a public space with others. For some reason you motivate me to finish each and every video. Thank you so much. I live way out in the country and it is so nice to be motivated right in my own home. Godspeed❤

[@deannfield9629]

Feeling good thanks again💪🏻🐊

[@JuniperBreeze-v2p]

I loved this workout! 😍

[@sugunapm1456]

Amazing. I enjoyed it. Thank you so much.

[@anastasiasmolentseva]

Kaleigh, I just wanted to tell you that you are so amazing, and THANK YOU for kick ass workouts! I used to do CrossFit pre-pandemic and when everything closed down for nearly 3 years in Canada, it was so tough not to do what I love. Then came pregnancy and I’m now postpartum. Was weak but getting stronger with your workouts, but most importantly, I feel like I’m back to doing my hobby which is strength training. Thank you again and congratulations on your new little bundle of joy (to come!) ❤️

[@KaleighStrength]

💜💜💜

[@Shelley69Australia]

I love how everything is so controlled and not fast. I was able to go heavier with good form ❤

[@mollymclaughlin4818]

Loved the slow and heavy focus today, awesome end to the week 🥳💗

[@cynthiaporcaro9937]

Super tough!! 😊

[@debbiequinn4096]

Thanks Kayleigh Enjoying your workouts and your add on finishers and the stretchers after definitely the desert thank you 💪🏼🙌 staying strong 😊

[@HedgeScout]

Been using your videos for the last 2 weeks. Very impressed with the range of topics and love how you explain things. Great visualisation.

[@kiki_stories]

The full standing, short workouts have been life saving for me! Menopause is trying to destroy my body but I'm not letting it. Please keep the short ones coming! ❤

[@nicolenicholson3104]

I was talking about that same concern today (menopause). The distribution of weight is discouraging and this is despite watching what I eat and exercising regularly.😭

[@poojaravindranath6301]

damn felt this one!!

[@colcreb8875]

I just love love love all your workouts. Thank you ever so much. Always makes me smile ❤🎉❤x

[@marjorieelizondo5829]

Muchas gracias excelente 💪🫶🏻🇨🇷

[@barrybobdob]

Stumbled acroos this, enjoyed it a lot (when got my breath back). Thank you

[@katywilliams9477]

What a challenging 30 minutes 😮😅Thank you Kayleigh and Jason🎉I thrive on your challenge’s ❤Love your workouts❤

[@e.bmijaresmarquez323]

I LOVE IT!!!! I can feel the power

[@heiketiller]

Harder than expected, but SO worth pushing through! Thanks a lot, your workouts are truly awesome 🤩

[@AG-fi4op]

I Loved it when you some for the core !!!

[@pujabharti9173]

Thank you it was awesome session. 💜💜💜💜

[@barbaragaray4315]

Great workout!🏋️🤩🤩🤩

[@danellelarks1883]

That was definitely a challenge, but like always glad I did it!

[@KerryKrishnamoorthy]

That side plank made me nearly pee.... But i made it through... Your workouts has been helping me through my worst depression and i do your workout everyday and it has made stronger and toned

[@stephratcliff8556]

Wowzers!! Sweaty Betty over here!

[@ChanLuv]

I lifted the heaviest I have yet. I’m proud of my improvements. Thank you for that Kaleigh!! (Also holy crap doing that WHILE pregnant???)❤❤

[@ksr3228]

This was a sweaty one. Pushed myself to go heavier than usual.

[@bernadinecabanas331]

We did it 🎉😊

[@michellepellegrini1271]

Love tis ❤

[@denisedasilvabastos2700]

Nice!!! ❤😊🎉

[@lets_plan_a_date]

Amazing morning workout again, thank you from Melbourne, Australia! PS. I can't open the April schedule. Does it expire and I should look for a link for May?

[@gloriacastillo7188]

Hello Kaleigh I just finished 2 weeks with your KZbin video workouts. Let me tell you I’m sweating and it’s so hard for me to sweat lol. I’ve been on my fitness journey for over 7 years staying consistent. Mostly Strength Training for 6 days a week. Lowered it to 4, now I’m doing 3 days a week Monday Wednesday Friday. This year I turn 50 and just hit a plateau. So I’m changing it up now. Question? Should I stay with one of your workouts for 4 weeks or should I change it up every workout. TIA

[@fanniehungerford5557]

love that invitation to overstay your welcome and move slow!

[@bridgettebeaumont4244]

I am technologically challenged. Lol when you say go to descriptions to find the April workout calendar, where is that?

[@mu2rqo]

I did it🎉🎉🎉🎉❤❤❤❤❤😮‍💨

[@Ckelly47]

❤

[@patriciaabboud6035]

❤❤

[@lakshmicheedella6957]

Hi.can we do these exercises during pregnancy

[@KaleighStrength]

Yes! I’m currently 19 weeks pregnant and if anything feels uncomfortable then don’t do it! 💜

[@melzeeree]

This one made me sweat! Wowee!

[@yasihosseini3320]

💯💯💯💯💯🤩🤩🤩

[@louisedeleu3667]

Sheesh

[@MontanaRepublican]

These aren't compound exercises fyi