30-minute STRENGTH & CONDITIONING with Dumbbells | Full Body NO REPEAT Workout

Workout with me as we burn fat and build muscle! This 30 minute no repeat full body workout includes both strength and cardio moves for one intense training session! Strength and conditioning is a great way to train if you are looking to build muscles and improve power! The structure for today's workout includes 10 trisets with 2 strength exercises and one cardio-power exercise. This workout will be tough, but the time will fly by and by the end, you will feel amazing and also reap the benefits of a stregnth and cardio workout!
This workout is perfect if you are looking for a high intensity workout that is low impact because I will offer modifications throughout the workout to make this workout knee friendly and low impact!
30 MINUTE STREGNTH & CONDITIONING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 35lbs / 4.5 - 18kg When selecting a weight for this workout, you want to lift moderate to moderatly heavy! Drop your weight about 5-10lbs or 2-4.5kg compared to a heavy lift day!
EXERCISE MAT
OPTIONAL EQUIPMENT
ANKLE WEIGHTS - NEED A PAIR? FIND THEM HERE! www.amazon.com...
STRUCTURE
10 TOTAL TRISETS
2 STRENGTH EXERCISES
1 CARDIO EXERCISE
WORK: 45 SECONDS REST: 30 SECONDS
EXERCISE LIST
TRISET 1
BICEP CURLS
SQUAT TO SHOULDER PRESS AND ALTERNATING KNEE PULLS
DOUBLE KNEE PULLS
TRISET 2
3 PT. LUNGE - ONE SIDE
SWITCH SIDES
JUMPING LUNGES
TRISET 3 - ANKLE WEIGHTS
STRAIGHT LEG LIFT - ONE SIDE
SWITCH SIDES
PLANK MOUNTAIN CLIMBERS
TRISET 4 - ANKLE WEIGHTS
SIDE PLANK WITH LEG LIFT - ONE SIDE
SWITCH SIDES
REVERSE TABLE WITH ALTERNATING KICKS
TRISET 5
SQUAT PRESS
SUMO ROMANIAN DEADLIFT
SQUAT JUMP
TRISET 6
SINGLE ARM SUITCASE SQUAT AND TAP - ONE SIDE
SWITCH SIDES
CROSS JACKS
TRISET 7
SINGLE ARM ROW ON ALL 4'S WITH OPPOSITE LEG LIFT - ONE SIDE
SWITCH SIDES
JUMP ROPE KICKS
TRISET 8
PRESSBACKS
SUMO W/ 3 PULSE
NO BALL SLAMS
TRISET 9
PUSHUPS
GLUTE BRIDGE
ROTATING 4 JABS
TRISET 10 - DUMBBELL OPTIONAL
CRUNCH WITH DUMBBELL
BICYCLE CRUNCH WITH DUMBBELL
PLANK JACKS
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.

[@Mel_yeah]

Hated every second of this. 10/10 would do again.

[@mkc7966]

Kaleigh I am new to your videos and I’m impressed. I keep coming back because you work with us, your positivity, excellence, communication, so many workouts to avoid boredom, and you never take the Lord’s name in vain. Seriously appreciate that so much. Other workout videos have lost my viewing because it’s offensive to hear that repeatedly. You do an amazing job, looking forward to more workouts. Thank you!

[@KaleighStrength]

💜✝️

[@asherkimber]

Really love the new set up of longer modification on screen and the clip of the next exercises! So helpful. This was such a tough and rewarding workout!

[@edc9864]

Love love love this!! More cardio plus wts!!❤❤🎉🎉

[@MelissaBarrick]

Agreed! Love the variety and ability to work muscles and cardio all in one workout!

[@ewchase]

You are so inspiring!! Sweat fest!!

[@MelissaBarrick]

Love the strength, cardio, limited rest format! All around a great workout 😊

[@hayashi55]

Love your workouts, creative, unique, and various!

[@rebekahtapping9208]

I’m on a cruise, at sea today, it really tested my balance! Plus the lack of air con made it so sweaty!! Needed to be done.

[@carolynking9412]

That was hard! I appreciate you're work on balance and coordination.

[@JanetCubas]

Thank you Keleigh for always motivating me

[@Melissa-pq9cm]

Sweat fest, just what I needed today to kickstart new goals. Thank you!

[@kshotwell1894]

Hi Kaleigh, this was a surprise work out for me. I’ve been doing your 30 minute strength workouts for three weeks and nothing has prepared me for today’s additional cardio segment. Definitely got my heart rate up and the sweat pouring. Great work out. Thank you.

[@TerriTie]

I was so sore today from yesterday’s workout. I wasn’t sure if I should exercise, but I feel so happy I did as it made me feel so strong completing this workout! There will be days that I should listen to my body and rest as well to make this a lifestyle but today wasn’t one of them 😁💪

[@MichelleWoodill]

Sweat fest!!! Loved it!!🎉

[@erinswade]

SWEATFEST!!! Working hard right along with you!

[@lynngardner76]

Whoo hoo! Sweat fest! I loved this workout and I absolutely crushed it! I loved the format! I love full body and I love compound moves! I like the no repeat too! More like this one please and thank you!

[@sabrinnahe.8500]

So fun, but so hard. I've been loving these workouts with weights. Thank you Kayleigh and Jason for all you do for us❤❤

[@katiejenkins7119]

I"m so glad I found your channel, I've loved every workout so far!

[@rochellekeshap4238]

Yes - thank you! Love the modifications staying on screen and love the percentage in the top right. That was tough!

[@NEWCAB50]

Mega sweat fest!! Loved this one!!😍

[@hillarypegrum8381]

SSS keeps raising the bar! Thanks for the modifications, they are kinder on my knees!!

[@MamaSueWise]

Sweaty one for sure! Fast-paced, functional exercises are so effective!! This went by so fast!!

[@sherna9620]

Total sweatfest!! And you started with one of my fave songs... it got me so pumped!!

[@Kaderlid13]

Great workout - again! 😊 I’m glad to have my rebounder next to my mat - so I can take most of the high-impact moves to my rebounder and still do them , even with my foot arthritis! ❤

[@camyam5982]

Sweating for sure. I love your workouts. Thank you, Kaleigh.

[@joellenaten6992]

Love no repeat workouts! That was a sweaty one. 🥵

[@rasha5702]

The third day of the seventeenth week, I loved today's exercise, high activity and fitness 💪🏻, thank you ♥️

[@melissag.8443]

That was the WHOLE ENCHILADA!! Sweat fest for sure! My upper body was still sore from Tuesdays workout but it feels so good now! Thank you KCF!!🌮🌮🔥🔥💦💧💦💧💪🏻💪🏻😘🩷

[@pamgirard3343]

Absolutely love this format! Thank you KC for always keeping it interesting.

[@jacquelinekimball3900]

I think you’re my new favorite. Time goes quickly and moves are challenging! Can’t wait to need some heavier weights. Good job!

[@stephaniemarie452]

WOW!! That was a sweat sess, for sure!! So awesome, still shaky! Thanks for being the best Kaleigh!

[@joanieveitch8113]

Fabulous format! I love the panels so I can pre-plan modifications. Thanks Kaleigh!!!

[@valeriequeen4653]

Omg K! Yes this is a sweat fast! Thank you so much for the modifications. Some moves are too much and the mods do the job! So glad I found you!

[@KingBeerBrewer]

Whoa! I really love the variety I get from working out with you. Thank you!

[@na_ke96]

It's always a pleasure to train with u ! 🤩It gives me motivation !! Thank you 😗

[@juliahooper554]

cant believe i made it through the whole thing, so proud of myself omg

[@barbarabuccola8121]

I'm so glad that I found you! Im loving these weighted workouts.

[@ingridjamison5705]

Great mix of strength and cardio. I am definitely seeing results with Sweet Summer Sweat. My husband asked me if I had lost weight. I haven't. Just better toned. Thanks, Kaleigh!

[@gonzalvc9332]

Great workout today! Sweated through everything!!!

[@sanphoenix]

This was a tough workout! Thanks Kaleigh 🎉🎉🎉😊😊😊

[@anupamarastogi9213]

What a sweaty one Love your commentary Addicted to your soothing motivating voice

[@denisetracy3839]

Yes please. Love your style and no repeats! I’m sweating💧

[@ginazhang4038]

Wow this is a good sweat session!!!! Thanks Kaleigh ❤

[@helenkratzmann6137]

Heck the sweat up I got from this workout . Omg . Heart rate definitely up . Great workout . Thankyou ❤

[@kathytran3237]

love this structure of workouts! more like this please 🙏

[@tijanajurisic8316]

Thank you for knee modification❤. It was sweaty ,hard and fun😊

[@TheSassyjazz1]

I really had to talk myself into working out today, and I am so glad I did!!! Thank you!!!!

[@Journaldunecreatrice]

Love this format!

[@laurenader]

This workout was amazing. Thank you thank you. I SO appreciate how much time and planning you clearly put into all of your videos (these and the cycling). You care and it shows! Keep doing what you’re doing.

[@ApplePryor]

Week 5 - Sweet Summer Sweat - Day 32 - Done. Ankle weights! Love to see them in the workout sessions! Busy day, definitely a blessed day today! Ending it with this awesome workout session! Thank you Kaleigh! Just want to mention I LOVE the trio views for the upcoming exercises - helps tremendously for what to expect visually!🏁WINNING🏁⚡🔥⚡🔥⚡🔥⚡

[@jeanavery4451]

That was 🥵🥵 I loved it!!!! Thanks again Kaleigh!!! 😊😊

[@Sheryl-924]

Great start to my day, I’m energized and ready to go! Thank you! 💪🏻😎

[@estelledugas5801]

Wow this workout is one of my favorite! So many different exercises!! Love it!!

[@emmamajor5437]

What a great session - really good mix of exercises in there. Definitely a sweaty one. The move at the beginning with the squat moving into knee pull with the shoulder press was a burner! Thanks.

[@renataalvarenga6932]

I really love and enjoy it. Specially because your are the only one that I see until now that puts options to the exercises and MORE you have videos with strechthing work outs also so important!

[@sarahnicolexo]

Omg that was tough!!! 😤 Sweat fest for sure!! 😅😅 thank you for all the amazing workouts, I love working out with you!

[@emilyf4055]

Sweatfest!!!! What a good workout to start my day!

[@janetsentz7754]

Sweat sess. Loved it. Loved the invisible ball drop ❤😊

[@LooLeeBell1]

This workout was awesome! One of the most challenging ones so far! Would love to incorporate more of the triset workouts in the future, great fitness challenge. 🫶🏼🫶🏼🫶🏼

[@chrissie6102]

I love this format with cardio included ❤❤❤ thank you 🎉

[@2013Bettyboop1]

I have just discovered your channel and I am hooked. Love this workout , I am completely spent after this. Thank you so much for having the modifications. I have got arthritis in both knees and have frozen shoulder so I cannot lift up my right arm very well so its really great to be able to do a challenging workout even with modifications. Love your happy nature definitely lifts the spirits. 😍

[@carolinemoore4492]

Sweaty McSweat Face today!! Loved it and hated it in the best possible way 😅 This is EXACTLY what I needed. Thank you so much for challenging me to challenge myself 🤩💕

[@lainaokin8273]

i love the energy you bring, the no repeats and how quickly this goes by. I would like to see more total body dumbbell workouts using all dumbbells , even for core.

[@danipotts4567]

sweatiest! Thanks for the great workout!

[@margaretgeorge5285]

Holy sweat fest 😮 thanks for a great workout!!💪💪💪💪💪💪💪💪💪💪💪

[@dinagraham9359]

Loved how we got that cardio boost! So good! Thank you!!💪💪

[@dianepierson7266]

Sweat fest! So good! 💪

[@kellibrendel3434]

Sweatfest for sure! But seriously loved this workout. Really enjoyed the added cardio moves along with the strength 💪🏻💪🏻💪🏻

[@marilynengel9154]

Whew! 🥵 Had to modify some of these, so thanks for the modification sidebars!

[@randibechtel879]

Whoo hoo!!!!! Yes girl ❤❤❤❤🔥🔥🔥🔥

[@patriciaabboud6035]

Wowwww lovee❤❤❤❤❤

[@tammycovell805]

Awesome workout ❤❤❤ thank you for also giving modifications!!

[@Kujhawks66106]

Sweet Summer Sweat Fest for sure! This workout was perfect! I absolutely love strength and conditioning and no repeat! There was so much variety in the movements and the core work and boxing moves were do much fun! I love your channel your workouts! Please keep one like this coming!!! Thank you!!

[@KaleighStrength]

Thank you so much, Jessica! 💜

[@deannfield9629]

Aww I like the mix of strength and conditioning 💪🏻

[@yogawithtiffanyandgrace]

That was brutal but I’m so glad I did it..thank you Kaleigh!!

[@jennferwestphal1292]

Wow!! Amazing workout!! I feel so good!

[@carrielauzon4422]

Worn out! But showed up and made it happen. Great work Buttkickers. Thanks Kaleigh!

[@rhysphil9332]

OMG, I don't know how I found the energy to click the like button after that. I had to drop to 8lbs for the bicycle crunches and they were still super hard.

[@Evelyn.M]

The besttttttt ❤❤❤❤❤❤

[@clarizaceron3155]

Wowwww 🔥 🔥🔥🔥🔥

[@mbsuccesscoach]

That was such a great workout! Thank you!

[@katywilliams9477]

So awesomely sweaty, intense strength session.. 🎉❤You and Jason are the bomb😅

[@judahjob]

Love no-repeats!!!!🎉

[@deemurtagh8020]

So needed this thanks 💪🙏

[@dakersj]

Wowsa! Major drippy sweat fest! Thx Kaleigh!,

[@StacyBettencourt]

OMG crazy workout 😮 Sweat all around 🎉

[@donnasalvato8379]

That was a gr8 workout 🏋️‍♀️ wowza ❤ ty!!

[@halfmoonmaggie]

Insane sweat fest!!!!🎉💪💪💪✨

[@divanano4ever]

Perfect 💪💪💪💪

[@pickledooda]

That was a sweat fest for sure. Made the time go by super fast. Thank you!

[@souzanalcorn6268]

Wow, I feel like I've been put through the mill and I went there voluntarily! I think I need to hose down my mat. Thanks for a great workout

[@DeborahLee-i8s]

Great workout- thank you

[@dr.birajthakker3023]

Really nice workout .. love this

[@DenaM-qc1sv]

Sweat fest!! 🔥🔥💪🏻💪🏻❤️

[@cindybross1851]

Thanks!

[@KaleighStrength]

Thank you so much, Cindy! 💜

[@kimberleyscoble5652]

that was really hard but I did it! Had to do a few modifications, but I am sweating!!!

[@diannatrost8045]

Love it!

[@kniel127]

Not my best today, really feeling it from the previous workouts and the heat this week, but definitely a sweat sesh!!!

[@kellierutledge9729]

Oh my gosh . Feeling a little uncoordinated.,but I made it to the end ! Thank you

[@katiestafford8750]

Amazing No repeat Fun Loved it 😊