30-minute Upper Body Strength Training | Arms & Shoulders

It's all about the arms and shoulders in this 30-minute strength training workout!! This is the perfect at-home workout to build definition in your upper body because you only need your dumbbells for this training session!
This workout will build both muscle mass and muscular endurance! The main focus is building definition in the biceps, triceps, and shoulders! We will work through 3 sets of 9 exercises to ensure we are boosting the volume to accomplish this!
30-MINUTE UPPER BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5kg to 9kg When selecting a weight for this workout, you want to lift moderately heavy to heavy!
EXERCISE MAT
STRUCTURE
9 EXERCISES
3 SETS
1 ALTERNATING SIDE SET
WORK: 60 SECONDS
2 BOTH SIDES SETS
WORK: 45 SECONDS
REST: 10, 15, 20 SECONDS
EXERCISE LIST
ARNOLD PRESS
HAMMER CURL
KICKBACKS
SNOW ANGEL
WIDE HAMMER CURLS
OVERHEAD TRICEP EXTENSION
SHOULDER PRESS
BICEP CURLS
DIPS/ SIDE-LYING TRICEP EXTENSION
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.

[@melissag.8443]

Whole lotta burning and shaking going on today! Loved it!! Thank you Kaleigh!!💜

[@meganhermansen5174]

The shake is so real!!!

[@sasham1110]

It has never felt so rewarding to fail 😂 My arms will definitely be feeling it tomorrow or the rest of the week for that matter!

[@melwagner3479]

This has probably been the hardest arm workout I’ve ever done with you! The burn! My arms are jelly!

[@lb0628]

Whew!!! Awesome as always, Kaleigh!! Thank you!!🙂

[@nicoleziegler6112]

Really love that tip in the last exercise of tricep pushups, because my bottom leg always go flaying too! Lol! Great tip!

[@maryjanegreen8687]

I love all-standing workouts! I live in a camper and don't have the space for all laying down exercises.

[@katywilliams9477]

Wow! You rock Kayleigh- you are amazing in the way you can perform such intense workouts so far into your pregnancy😮❤🎉You and Jason are so appreciated in all you do🎉 I am forever grateful to you both for your time and love❤

[@marlainatyson8589]

whoooo my armsssss are on fire!!! loved it!!!

[@michellepellegrini1271]

Oh wow! Been sick and haven’t worked out in several weeks and I picked this one to restart with😳 great work as always !

[@nancygould3849]

WOW! Not going to lie- that was tough! ❤I’m breathing hard right now! Seriously! ❤

[@AmandaRodrigues-vv7oe]

Awesome workout!! I have been doing your workouts for over a month and have seen a big difference in my waist and endurance!! Thank you 🎉

[@stephratcliff8556]

Lorrrddd that was great and what a way to wake up! Thank you K!!! ❤

[@stephaniegamblin1295]

You look so good❤❤❤ this was a great arm workout!

[@Lori99999]

I love arm & shoulder dumbbell workouts. Looking forward to doing this!

[@carolbarnard288]

I worked really hard to get through this one. awesome w/O for arms. Good thing i golfed yesterday . i wont be swinging a club tomorrow. :)

[@deannfield9629]

Thanks again. Going to feel those arms tmrw💪🏻🐊

[@joanieveitch8113]

Thanks, Kaleigh!!!

[@LuluScarn]

Yess all standing! ❤

[@anacaseiro5585]

What se can accomplish in such an amount short time!!! So, so good! Thank you!!!!👍💪❤

[@sarahz.4357]

My arms felt like lead by the end of this but after doing several of these upper body strength workouts 1 day each week, I am noticing some awesome toning and definition!

[@deedeemc587]

I loved this!

[@sabrinnahe.8500]

Whew! What a great workout. I wear my wrist weights and the extra weight really makes a diference. I'm thinking I had my kids in the dark ages, lol. My children's ages range from 53, 49, 47, 45 and 35. Back then we didn't even exercise. I weighed 215 pounds before giving birth! It took me almost 3 years to work it off with exercise, weights and my rowing machine. But I went from 215 pounds down to 136, and I shouted it to the Universe! I was so proud of me. Then I put on some extra weight, but once I found you, Kaleigh, 6 years ago, spinning and weight training with you, I now weigh 135. Hurray for me!! You have helped me stay on an exercise routine, plus you are so much fun to exercise with. Thank you for everything you do to help all of us become healthy and stay healthy and so much happier❤😊❤

[@emmamajor5437]

That was great - tough and challenging! The wrist weights help to up the intensity. Thanks.

[@wendyjohnson4201]

Those 5lb dumbbells coming in clutch today... 😅

[@sasham1110]

I'm glad I'm not the only one 😅😂

[@bonniemcintyre3154]

Wow! That was a good challenge!!

[@lashondadwilliams11]

That was a tough one, but of course I ❤️ it

[@heiketiller]

Hello jelloooo 😵‍💫, this was SO tough! Tbh, I‘m glad that I didn‘t put my wrist weights on, I wouldn‘t have made it to the end. Amaaazing workout, thank you!

[@crazycubangirl]

Whew! That last set of three exercises was tough! I had to drop down in weight and barely made it through the dips! 😅 Thanks again for another great workout! Jello arms coming tomorrow! 😂

[@ApplePryor]

Week 4 - SSS V2. - Day 23 - Done. Upper body is the favorite workout session! Loved the playlist! 19:40 is a massive favorite! Thank you Kaleigh!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[@SLunde]

Awesome workout to end the work week!!🎉

[@LorraineMichalak]

This was a great workout! I even had to use lower weights because I found it so tough!

[@lynnetx5521]

Oooouuuuuccch!!! Great time!

[@teedoubleu9602]

Thank you so much for a fun workout, ma'am 😊 you're an inspiration!

[@liezlerall1275]

Oh my!!! Wow!!! What a workout 😅

[@gloriaforbes-shepherd6702]

I enjoy these 30 min workout and you taught me that short workouts do not mean easy workout. The workout is still hard and works. ;)

[@lynnearnett800]

Wowzer

[@SaraW-ty8zb]

Very challenging! I like it!

[@severomasut6801]

That was an intense arm workout Kaleigh. Arms were dead by the end. I have added this workout to my list of favorites. Thanks for sharing 👍 💪

[@mayracantu5268]

My arms are on fire!!

[@kiauau]

This one was tough!!! Good job Kaleigh! Thank you 🥰👏

[@iraydaarr]

i love the ones that is full body workout’ cuz this one my arm feels like is coming out i wouldn’t be able to workout tomorrow 😢sore arms .

[@JamieFranklin-o6n]

You made die laughing during side lying triceps, my legs were flailing too! 😂😂😂🎉

[@kathleenmicalizio4708]

God that was amazers!!! Thank you ❤

[@catherine1045]

Arms were so shaky I missed the like button and had to redo! Amazing workout, Kaleigh. Thank you!!

[@tonyp3790]

Hello Kayleigh, just to say you are truly amazing. This was an awesome workout and I have to say that I was so pleased there was only the 1 round of the tricep extensions. I also love how you give tips all the way through. Thank you again. I can feel my shoulders still burning now, so I must have done something right.

[@jonathanmyers2867]

Wow, Kaleigh! I love your leopard tank top! You are looking very beautiful and healthy! 😍😍😍😍❤❤❤❤

[@leaslaton7566]

Love this workout!

[@jadenjohnston483]

Oh that was a good one! I had to take longer rests tho; something to work for I spose!

[@xdastaanx2351]

Can you make a 30 min vid dedicated to core/ abs?

[@mandeepgrewal-barton874]

Ouch, quick and dirty😅. My legs were flailey too, lol! I put ankle weights on for some stability, which helped. Thank you!!!!

[@heatherkenyon2794]

Holy burn, Batman!😅

[@mollymclaughlin4818]

WOW, good thing this morning is hair wash day because I don’t think I’m going to be able to move my arms much by tomorrow 😅💪🏻

[@9weeds]

Agh.. killer

[@cathierosenfeld9645]

That was hard but rewarding,and I hit failure too1❤

[@Mflormedina]

When I see “arms” in the description I know I have to comment beforehand bc I’ll be shaky after the workout 😂

[@bethmutter8659]

💪🏻❤

[@racheldever5027]

Struggling to get through this workout today 😢 I walked around Detroit Zoo with my son for 5 + hours yesterday and I’m still wiped out from that today….. not sure I’m going to make it through

[@Gupta51022]

Will do in evening..i have round back n shoulder..how to reduce..??

[@bjuly02]

Oh my Kaleigh your looking so so good in your pregnancy..so much energy you have too how are you doing this, gee I only wish I had tour energy level

[@Gupta51022]

Pls take care of yourself god bless you

[@pwucher]

Wow! Arms are like Noodles now :)

[@karenheffernan5858]

This was a welcome distraction from my quest to find Taylor swift tickets for this weekend 😭😭😭. I can’t even type to look for them 😂

[@moscosourquiola]

So... I`m going to wash my hair today because tomorrow I won´t be able to raise my arms.

[@leaslaton7566]

#noodlearms

[@rachelwillis4579]

Oh man...the arms are shaking by the end

[@addicted2piano]

I just finished and already can’t move my arms… and I am suppose to kayak with a friend today! 🫣