30-minute Full Body NO REPEAT Strength Training

This is fun and effective strength training for your entire body! Our training session includes 24 exercises to build full-body functional strength, improve balance, and provide you with a workout that will get you stronger in your training and stronger in life!! The structure for today's workout is fun and challenging! I love no-repeat workouts because they move quick and we get only one shot to maximize each exercise! With that in mind, as we work through our 24 exercises remember to give it your all to really reap the benefits this workout will provide you with! Now, let's get STRONG!
30-MINUTE FULL BODY NO-REPEAT STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 45lbs / 7 - 20.4kg When selecting a weight for this workout, you want to lift moderately heavy! Pick a weight that will challenge you.
STRUCTURE
24 TOTAL EXERCISES
NO REPEAT STRUCTURE
WORK: 45 SECONDS REST: 20 SECONDS
EXERCISE LIST
- GOBLET SQUAT
- SUMO SQUAT WITH PRESS AND PASS
- HIPS UP PULLOVER
- NARROW PUSHUP
- REVERSE GRIP CHEST PRESS
- FORWARD/BACK LUNGE
- SWITCH SIDES
- NARROW RDL
- KICKSTAND RDL AND ROW
- SWITCH
- CLOSE GRIP ROW
- V-SIT ARNOLD PRESS
- LONG LEVER GLUTE BRIDGE
- NARROW GLUTE BRIDGE
- LOW SUMO HOLD WITH CLOSE GRIP HAMMER CURL
- KNEELING BICEP CURLS
- TOES TURNED OUT CALF RAISE
- KETTLEBELL OR DUMBBELL SWING
- STEERING WHEEL
- PLANK WALK
- SIDE PLANK WITH KNEE PULL
- SWITCH
- LEGS OUT FULL SIT UP
- HEEL TAPS
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.

[@hsaunders6614]

Stroke gal here, feeling defeated on account of struggling to complete exercises that were once status quo for me but I didn’t quit. Thanks for no repeat, mentally that helped me push through 😮

[@joanieveitch8113]

I hear ya! I'm in cancer treatment (again!) and really struggled with this but modified to fit where I'm at now, and didn't quit. All best wishes to you!

[@AC-yb9ml]

Hey there stroke gal, I hope you dont mind but I read your comment between the lines and gave it an edit. This is the message I got from what you wrote… “feeling complete. I didnt quit. Mentally I pushed through.” I read about a woman who continues to show up even when she sometimes feels the odds are against her. Struggles in a workout because workouts are supposed to be challenging and thats why she loves them. I see a woman who is determined to make this time for herself and get stronger everyday. I see a Warrior Gal. ❤

[@joycechahinepiano]

30 minute no repeat functional strength workouts are my absolute favourites!!! Always my go-to 👍🏼👍🏼

[@deedeemc587]

This was great! Love no repeats, went as hard as I could, and for the first time this month, I was able to bicep curl the same weight instead of having to drop down! I had my lighter ones on standby and never touched them!🎉

[@farasamsudin7783]

i LOVE THIS WORKOUT SO INCREDIBLY MUCH!!! THANKYOU KALEIGH!!!

[@mrsbootsworkouts]

Often people say that dogs resemble their owner, this dog is very laid back :) Love your energy, I just got a giant motivation boost!

[@Gavkitten]

Have a look at the first videos 😊

[@dyannibarguen]

I didn't want to go to the gym but i did it. I just knew I wasn't alone on this one. I said to myself “It's just for 30 minutes, you got this “Thanks for your workouts, they're very carefully prepared and on point 🎉❤

[@user-es6xx3sx1s]

My name is Stephanie and I love this workout. I’m totally blind. I love how you were very descriptive. Thank you. Keep that up.😊

[@sydneenevins]

By far my favorite Full Body Workout that you've done so far! I love the combined exercises and you're motivational pushes! Incredible has been amazing so far!

[@katywilliams9477]

Kayleigh and Jason you are my daily work out buddies!! I am so blessed to have you in KZbin and in my life🎉❤Thank you-Stella and Nacho too😂

[@rhondahampton830]

Thank you a million times for modifiers for lunges! I am loving your weight lifting, and you are the 1st I have found on YT that gives an alternative. Today’s workout was my favorite in this challenge ❤

[@erinswade]

Love the no repeat format…I feel like I can push harder because it’s only one time. Feeling strong! 💪🏻

[@MJYouAreNotAlone1]

You’re the best! I don’t know what I ever did without you. God bless you.❤️🙏

[@LaDonnaShielded-kc7zm]

Thanks Kaleigh. Your coaching to form and encouragement is on point. Able to complete but lighter weights and no alternate moves. Grateful to you waking up my body and mind from 1 year stagnancy. 🙏🏼Enter into year 57 💪🏼💥❣️

[@GerriWard]

Thanks Kaleigh, just started to get back into working out again!! Love you videos !!

[@user-gr9zi7ls3q]

I love these workouts so much! This is the first time in my life that I've been able to stay consistent with strength training workouts. Thank you for adding the modifications it makes things sustainable!

[@ritasambruna6281]

"let each turn have its side" - brilliant!! 🤗

[@colettelamb7559]

I really enjoyed letting each turn have it’s side😂❤

[@Artspeaketh]

I could so identify with ‘ I am so not graceful” comment you made. Also the eyes on the edge where the wall meets ceiling helped. I love your workouts!

[@catherine1045]

That was absolutely fabulous! Perfect for my strength day in between Saturday’s spin and Monday’s swim! ❤ Thank you so much Kaleigh!!! Love the no repeats.

[@davidwilson4532]

I really love that you talk to us as you work out. I like that you remind us on form. You are my go to for my morning workouts. ❤Julie

[@chrissydeiger]

Absolutely loved this workout and your positivity energy!!

[@MarieRobinson-lj8gk]

Excellent workout! Thank you, Kaleigh 🎉

[@lynngardner76]

I loved this workout! It just flew by. I really pushed those heavier weights today. Your form is spot on! Thank you so much! More like this please!

[@halfmoonmaggie]

Yay!!! Thank you!!!💪💪🎉

[@ApplePryor]

Week 4 - INCREDIBLE - Day 23 - Done. Beautiful intensity and muscle fatigue! Love “No Repeats” to get that added heavy weight in! Thank you Kaleigh! Thank you Jason! Thank you Eli, for the awesome graphics and effects! I truly love them! Amazing workout today, amazing playlist!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[@shahad5867]

Successfully added to my workout routine playlist! Absolutely loved those 30 minutes thank you so much xoxo!!!!

[@user-hs7ek6lg4u]

My fav workout - glad i pressed play before heading to work today. Love your videos

[@ashleytoney9009]

Loved no repeats! It went by so fast!

[@dinikaram4609]

Done. Thank you!

[@Baileybear0818]

Love the leg burn without having to do tons of squats. Great leg alternatives. Loved this workout!

[@pegjimerson3141]

This work is amazing. Kaleighs instructions are impeccable. She is super powerful 💪🙌

[@sandeepnij]

you are amazing !! Truly inspiring ! Thank you for this !

[@xvanilladropzxful]

Loved this!! Thanks!

[@jcorbett4217]

I love these workouts. I couldn´t do the pushups but I kept moving. Loved it.

[@marytodd5239]

Great workout! It's been a while since I've done a weighted workout. Thanks for posting this!!

[@emmamajor5437]

You were right, that flew by. Really enjoyed it - loved the exercises, the narrow glute bridge and sumo squat with hammer curl were two of my favourites. Thanks!

[@joanieveitch8113]

I'm trying to catch up after having to take nearly three weeks off. It was tough and modifications definitely happened but so glad I pressed play today! Thanks Kaleigh ❤❤❤

[@katiestafford8750]

Love no repeat and great exercises. Prob my fav so far ❤

[@Nancie680]

I loved this one and with the finisher it was a perfect workout

[@shyleenmayer6736]

Awesome workout! So glad I discovered your channel!

[@carolinzegarra6818]

Me encantó esta rutina , amo❤

[@tprins6146]

Loved this workout….thank you!!

[@diana07118]

Although I had to modify at the end, I lifted pretty heavy! Thank you for pushing me

[@phaedrawhite3746]

Love these, no repeats

[@Kujhawks66106]

Loved the no repeat format! This workout flew by! After your leg day this past Thursday, those elevated glute bridges showed up in flames 🔥! That glute bridge circuit was tough! Thank you for another wonderful workout!

[@melissag.8443]

That was perfect! Thank you🩵🔥⭐️💦🩵🔥⭐️💦😘🥰

[@victoriabourque258]

I loved this thank you- some new variations on moves for me to keep things interesting ✨

[@deb9806]

Will be doing this after work today. I love your modifications for knees. I always have issues with lunges and going "out" like a sumo squat is fine. I don't feel like I'm cheating.

[@reneey98]

I loved this workout!!!!!❤❤❤

[@sasham1110]

Feeling strong! Great workout!! 🫶🏻

[@mariaalcaraz598]

This was an amazing workout!! 🎉 I do your workouts on my lunch break love it

[@lindarobbins5573]

First time , you definitely delivered ❤

[@vifonadis2013]

😊 thank u for another great workout 😊

[@portiaphillips3330]

62 years young here!! Great full body WO!!🎉

[@amberkmorgan]

Loved this structure!

[@carvinbolt1]

Thanks! Appreciate these so much!!!

[@KaleighStrength]

Thank you so much, Esteban! 💜

[@user-eu1lb3wk1t]

❤❤❤❤❤I love resistance exercises, thank you

[@kristinfitzgerald1026]

That was a great workout 😊❤

[@melissacaceres9469]

THIS IS AMAZIIIINGGG 😊❤

[@cheshma24]

OMG this was awesome 😅💜

[@rasha5702]

The fourth day of the nineteenth week, today's exercise is fast and wonderful 😍😍 Thank you beautiful 💋💋🌹

[@michal5829]

Stronger in here for out there! ❤🙌💪

[@pamgirard3343]

I liked this one a lot! I had to use light weights and couldn't do the planks because of sore upper ribs. ( I think those single arm pullovers with a glute bridge on Saturday caused me to pull something) But I did what I could because I didn't want to get too far behind. I will definitely come back when my ribs are healed and do it again.

[@keepcalmandrerack]

nice home gym setup. the editing is on point as well

[@marjorieelizondo5829]

Gracias me encanto excelente

[@AG-fi4op]

Great … thank you !!!

[@bothainaalaliw6725]

Thanks

[@OldPecanHomestead]

Wheewwww, good quick full body!! ❤

[@carmenbcm6707]

Iam a trainer, I have to admit , I love your classes

[@kainovember]

Great workout! I hadn't tried some of these moves before, and I appreciate you including calf raises, most people just ignore the calves :)

[@mereshairgrowthoil]

Oh my..I love the second warm up 😮. I love your work out. There is no question in that but one thing I love about you. Is the fact you keep talking during your work out ,i mean it's very hard. I cannot say please. Can you pass me the water during my workout, Because it's really hard to do so, wow.😮😮

[@suzetteizbicki397]

So good🙌

[@juliamresende5735]

Great one!

[@carrielauzon4422]

I had to push through today! Are you sure that 45sec timer was regulation? 😂 Thanks Kaleigh another day in the books!

[@kyralys]

Hit all of the muscles today!

[@anupamarastogi9213]

Very very interesting A full workout Enjoyed it

[@barbaragaray4315]

The no repeats are great workouts 🤗🥰🤩🤩🤩

[@thelmawhite3243]

I found your workouts last week. Brilliant love the heavy weights I am a young 70 yrs old. Love from England ❤

[@oliviaputri3137]

Good... workout...😊

[@florenciamedina952]

I needed the endorphins today. Thanks!❤

[@mayracantu5268]

We did it!!

[@aislingc2492]

Yeh all done🎉

[@sandramondaca8552]

Amo los entrenamientos funcionales con kaleigh❤❤❤ gloria a Dios 😊

[@chrisjfinlay]

What a burn! Could use a modification for the dumbell swing though, I hate doing those as I always feel my back is going

[@Vudukat]

Thanks!

[@KaleighStrength]

Thank you so much, Woosie! 💜

[@Lighter.77]

Workout records: Duration: 30 minutes Calories burnt: 176kcal FBS: 12 minutes Avg heart rate: 134bpm

[@hillarypegrum8381]

Awesome workout. Lots of endorphins running through my body now❣

[@TheArtsbabydoll]

💪🏼

[@beckylynn562]

I am TEAM NO REPEAT 💪😄

[@sunitamalik3662]

❤

[@user-pk7ko3fu9z]

I just wanted to ask if it is good for beginners to be the first routine ever.

[@susanareid310]

Nice workout 🌹 how about some stretches to finished it up, thx. 🤗

[@KaleighStrength]

Hi Susana! Follow the video at the end to add on the stretch! 💜

[@nadiagarczaro]

can i do it like 4 times in a week?

[@yourfairygodmother3468]

can i listen to music with this workout?

[@lynnkelley7096]

Endurance

[@PartTimeKitchen]

I have been doing your 30-minute full-body resistance training with dumbbells for over a month now, and I am loving it. How soon/often we can switch to other workouts, for example, your other full-body workouts?

[@KaleighStrength]

As soon as you're ready! I wouldn't recommend doing the same workout over and over! 💜

[@PartTimeKitchen]

@@KaleighStrength Thank you so much for replying. Very excited to starting this workout tomorrow. 🥳

[@ayeshakhalil4495]

I can't do push ups any advice ?

[@sabahaider8748]

How much weight dumbells

[@mollymclaughlin4818]

🎉

[@gal_targareayn6721]

Can't do a bicep curl with 10 kgs 😢