40-minute NO REPEAT Full Body Strength Training with Dumbbells

Build a strong body with this fun and effective no-repeat strength workout! This workout is packed with compound and isolation exercises with a focus on building strength and definition! We will work through 7 rounds each round consisting of 4 exercises to target all of the major muscle groups! You will only need dumbbells and an exercise mat for this workout!
Sign up for Bike & Bells Thrive here! kaleighcohen.com/bikeandbells...
40-MINUTE FULL BODY NO-REPEAT WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 30lbs / 4.5- 13.6kg When selecting a weight for this workout, you want to lift moderately heavy!
- EXERCISE MAT
STRUCTURE
7 ROUNDS
4 EXERCISES PER ROUND
WORK: 60 SECONDS REST: 20 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS
EXERCISE LIST
- UNILATERAL KICKSTAND SQUAT
- SWITCH SIDES
- GOBLET SQUAT
- SUMO SQUAT HOLD
- KICKSTAND ROMANIAN DEADLIFT
- SWITCH SIDES
- SUMO ROMANIAN DEADLIFT
- CALF RAISES
- ARMS UP ROW
- SCAPULAR RETRACTORS
- UNILATERAL HOLD AND CURL
- SWITCH SIDES
- CHEST PRESS SLOW LOWER
- KNEELING CHEST FLYS
- SNOW ANGEL
- TRICEP OVERHEAD EXTENSION
- REAR LUNGE TO HAMMER CURL AND PRESS
- SWITCH SIDES
- GLUTE BRIDGE TO PULLOVER
- RENEGADE ROW
- ALTERNATING SNATCH
- KNEELING FRONT RAISE
- UNILATERAL DEAD BUG WITH DUMBBELL
- SWITCH SIDES
- HIPS UP REVERSE GRIP CHEST PRESS
- KETTLEBELL SWINGS
- CRUNCH CLAPS
- FEET DOWN TWIST
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.

[@amandaquella8046]

I am 3 months post partum and I have been trying to find motivation to get back into exercising for a mountain of reasons... I bought an exercise bike and THEN found your videos and I just want you to know your work outs are a TOTAL GAME CHANGER. You have such a joyful, funny, can-do attitude and it is contagious and it makes people WANT to come back. I didn't even bother looking for any other videos because you are IT. I can't tell you what a difference it has made to find your channel! Loved this Day 2 work out and I can't wait to come back for more tomorrow! Thank you, Kaleigh!!!

[@joycerichter5273]

I LOVE this workout! Thank you for making a 40-minute, no-repeat, sweat-it-out routine. You keep it fun and entertaining with your quirky style and smart coaching. Happy New Year! Please keep doing more!

[@amyw1222]

This was an awesome workout to start 2024! (I took active rest yesterday and walked outside 4.25 miles.) I am just a few days post COVID so not lifting my heaviest but with 60 second work periods the burn and shake were real! Yes, even the eyelashes by the end! So so grateful Kaleigh created a strength only calendar for January! Hoping more to come! I love her formats, always changing to keep the body guessing, and her personality. Happy New Year all!

[@deemayur1120]

Absolutely true!!!

[@aimes9524]

Be careful. Not fear-mongering but it’s risky working out with an active or very recent covid infection. Way more prone to blood clots, heart attack, stroke.

[@hvanderf]

Your active rest day is inspiring! I love this workout and am trying to get up to 5 of these a week with some cardio added. Let's do this!

[@tinahunt0511]

i’m right with you just getting over covid. Starting my 2024 strength training. I was shattered at the end but loved it - good luck with your journey too x

[@sabrinnahe.8500]

Kaleigh, thank you for these weight workouts. Each class is really working my muscles. I've read that if we work out with weights, especially seniors like myself, our bodies can look younger and we stay stronger and if we let our muscles get weak, we may not be able to do simple things like getting up off the floor, or have enough balance to walk or shower. Kaleigh has helped me in so many ways and by cycling and using weights, with Kaleigh, I feel younger, have good balance, and feel confident while running errands and gardening and playing with my grandkids. Kaleigh, you inspire me and your energetic and professional classes, plus your fabulous and fun personality, I have changed completely and because of your classes, I wake up each day proud of myself and I can't wait until tomorrow's class.❤❤

[@KaleighStrength]

💜💜💜

[@debsnamhtor1700]

Yes 🙌 Let’s do this buttkickers! Thank you for putting B&B together- I absolutely love having the work planned and early access since sometimes I need to mix my week up. 2024 Goaling BIG 🎉🎉🎉

[@nicolelyonnais472]

I stayed in today as it was cold and I was not motivated to run, this was great!

[@dani18letswild]

thank u!!! i looove your workouts!!!!

[@TheSneha2102]

Amazing and a fulfilling workout .Thanks Kaleigh

[@75Pugs]

This was a fun one! Loved seeing both Stella and Nacho🎉 my dog slept through it, too 😂😂

[@sarahstalberg8813]

Working out with you has become one of my favourite times of the day! Thank you Kaleigh!

[@cathymiller522]

Love this workout!

[@dinagraham9468]

LOVED this format KC! Great first BB Thrive workout!! 💪💪❤️

[@pannaPATKA]

Thank you ❤ i was looking someone like you 🔥🔥

[@katywilliams9477]

Lashes shaking for sure!! You are too funny Kayleigh!! Love your challenging workouts, but simply just love spending time with you and Jason and reaping all of the benefit’s ❤❤🎉

[@bethmutter8659]

🎉 great workout 💪🏻

[@FinanceMonkey]

Thanks for getting us all in shape!🎉

[@brendaluna6524]

You are so entertaining to watch, love your videos!! Loved doing this workout

[@hilcheney]

Loved this!

[@kellyhuber3294]

Amazing workout! Love your energy and motivation!

[@mariumkhan7127]

Amazing workout!!🎉

[@nicolamackay7233]

Fabulous full body workout , the shake is real 💪🏼😊

[@carolkwok2202]

Love this amazing workout ❤❤❤

[@TerriTie]

I love your positivity! It was a good workout 😊

[@erinswade]

Love, love, LOVE the no repeat format! Such an awesome full body strength workout! Way to start off the new year! 💪🏻

[@monicaportillo8031]

I enjoyed it 🎉 thank you for your energy!!

[@ds18110]

Loved this strength workout for part of Bike and Bells Thrive!

[@brittanywingard2763]

Loved this weight variation! Great workout :)

[@deannfield9629]

Great start to the new year. Think I will check out your spin class tmrw💪🏻

[@user-lf1mf4sy8y]

This was amazing! I love your workouts and how you are constantly changing things up!

[@jacquelinecobb9387]

I'll be feeling this one tomorrow! Thanks, Kayleigh!

[@daylelynt4721]

Oh my. Amazing workout thank you❤

[@orangeman5293]

I'm loving your workouts and your puppies by the way!! I do your stationary bike workouts too!! Thank you!! 😊

[@Angielionheart]

Yaaa what a great workout!! Thanks girl!! ❤

[@quinndiemer]

Love love this community!! So excited to start the new year off right. Been missing my spin days too ❤️so happy to be back kicking butt!!

[@darlenejanson8186]

Wow... 🔥🔥🔥🔥awesome workout! Thank you so much!

[@catherinemulcahey5443]

Thanks for this excellent strength workout!

[@75JayLady]

Thank you so much Kaleigh!!! My eyelashes are definitely feeling the burn, LOL. Fantastic workout!!!

[@legendfamilyvalues6483]

The unilateral bicep curl was crazy! Thank you for the workout, I'm grateful

[@audreyvanbibber8217]

When you said even your eyelashes will hurt... you weren't kidding! Legs are Jell-O after yesterday's workout... upper body not as bad but I still feel it! It was a good one!! 💪🦵👏

[@jeanettebartling7539]

WOW amazing full body workout. Love, Love, Loved it!!!!

[@alikysdelahoztorne7388]

Loving ur routines🎉 makes me feel real working out hard😊 please keep sharing🚀

[@mahalagrace9194]

this video was awesome! thanks so much for an awesome workout!!

[@moniquerogelberg2830]

Amazing 🙏🏻

[@paolacatapano2641]

Best. Full. Body. Workout. Ever! 🙌

[@caries12]

A Perfectly thought through workout Kayleigh …Great mix and combinations well done yet again ❤🎉

[@inaceptor9581]

good routine, cheers!

[@tprins6146]

Fabulous workout to begin 2024. Loved the format….thank you!!

[@neemz]

Great workout, Kaleigh! Did 3 new exercises for the first time ever!

[@otgookhidoi217]

Thank you ❤

[@Lovelife10934]

Bring on 2024 workouts!!! God bless you y’all’s!! Your kills this!!!❤️🙏🏻🙌🏻✝️❤️❤️

[@marpedretvallverdu7042]

Me encanta! Muchas gracias.

[@cintyabortolazzo5716]

Wonderful workout 🏋️‍♀️😍

[@lesleyluff8455]

Great workout, great instructor. Thank you so much💪🏴󠁧󠁢󠁳󠁣󠁴󠁿🫶xx

[@santale4102]

Thank you for an awesome workout and for showing that you are also a human who sometimes struggles during the workout! Love your videos!

[@sandramariano383]

My muscles are on fire 😃 That’s a great workout! Thanks a lot!

[@IslandWolf]

This was my first strength workout. Thank you so much for the amazing video!

[@nickykendrick1720]

What a great workout! My husband and I have recently started training 3-4 times a week with your videos and we're loving them 😍 We appreciate the work you put in to crafting these routines, along with your sense of humour and of course your super chilled dogs. Thank you so much 💗💗💗

[@KaleighStrength]

💜💜💜

[@jennifermarcoux6527]

I love that you added your thighs finisher as a link because that is exactly what I had planned to do after this workout! Another great one in the books. I can't wait for the rest of the program. Looking forward to a stronger me 💪

[@joanieveitch8113]

I like the no-repeat format and so so much variation it stays fun (kinda! it's super challenging!) Thank you❤

[@staceyferguson7360]

Great workout! It’s great working for the longer time period to challenge ourselves! Thank you so much! 😅❤

[@alfonsoponce1764]

Muchas gracias!

[@susanareid310]

Nice workout! 👍 thx. 🌹

[@crazycubangirl]

I absolutely love no repeat workouts! Every muscle group in my body felt the love with this one! 😅 💪🏼

[@emmamajor5437]

Really enjoyed this one - a nice mix of work and it went by really quickly - we got through a lot. Thanks.

[@patriciaabboud6035]

Woww amazing thank you ❤❤❤❤

[@MamaSueWise]

Whooooooo!! This was a good one. I love the no-repeat format. I can really give it 100% when I know I only have one chance at it.

[@tinahunt0511]

so awesome to find this workout. I love how there are no repetitions and it’s all hard work but not excruciating. Loved it and certainly ache the next day ❤

[@teamred4399]

Kaleigh, thank you for these workouts! Starting B&B late, but I am excited to get back into a solid workout routine! 🏋‍♀🚴‍♀🔥❣

[@lenaklassen2567]

Wow absolutely wow I am shaking Feeling amazing 👏 Thank you so much for these workouts ❤

[@karenwilson5330]

This is my new favorite weight workout. Now for some dessert. Thank you!!

[@SuzieQ936]

Woo! Great workout to start 2024. This kicked my butt in a good way! LOL

[@geekfreak2000]

I feel so fulfilled and pleased with my progress after this workout! Here's to getting stronger everyone!

[@lynngardner76]

Whoo hoo! This was awesome! Perfect Sunday morning workout that worked it all! I’m shaking all over! Love having no repeats and unilateral! I guessed you were a Michigander! I am originally from MI but live in NC now! More like this! Thank you!

[@deemayur1120]

Wowzers!!!! 🎉💪💪💪 I absolutely loved it and felt the MMC!!! I was so so happy that Kaleigh created a pure strength January calendar!!! Love your format, pace and knee modifications!!! You rock girl!!!! And lashes shaking all over the ocean til here, Germany 😅

[@coentoney4832]

Happy new year just get over beeing sick. i just finished this awesome work out I got the bundle and I'm looking forward for the next 12 weeks❤❤

[@jeanavery4451]

I saved this one for after work today, and girl, that was awesome!!!! 👏 my first workout of 2024!!!! 🎉🎉❤❤❤❤

[@baileywilliams9548]

I have no words! This was intense. I’m a little scared for what you have in store for this program but I’m also super excited to do it!!!!!!

[@katelllll394]

Just did this workout at 10 weeks pregnant and it was perfect! More no repeat strength workouts please!!! :)

[@user-mg1kf1cq4g]

This workout!! The structure and the exercises were ON POINT! You’re amazing, I felt my mind-muscle connection more than ever before.. walking on air after that! 💪🏼👌💜 thank you!!!

[@oliviaputri3137]

Good workout😊

[@selvamsathappan]

You are the best. The way you continuously keep us motivated and keep us going through out :). Btw, Requesting you to continuously keep giving inputs to get the mind-muscle connection and ways to achieve that (Like you used to during some of the exercises in previous videos).

[@ivettenagygarcia111]

Thanks sooooooo much ❤️… I love ya too 😊😁❤️… so happy I got my strength January Calendar yesterday…. YOU ARE AMAZING 🏆

[@mcarver]

Holy Moses this was awesome. Instead of singing I yelled “KC THIS IS MEAN!” 😆 can’t wait for bike tomorrow!

[@shirleywarner1135]

I keep saying thank you but this is amazing. I used to do a girl that was very very hard on my knees. You are amazing and the way you explain things before hand is hugely helpful. Thank you again.

[@heiketiller]

So cool (tbh, rather sweaty 😂), thank you! Time went fast, and I really loved the combination of exercises.

[@sheetalk4]

Hi from Michigan ❤ First time did your workout First of the year Few moves I never did before 🙌🙌

[@lauraa2877]

Wowee, I just did this after one of your HIIT cycle sessions and my eyelashes are shaking 😂😂YOURE THE BEST❤

[@suzetteizbicki397]

Wow! That was tough but good! So glad I pressed play!

[@margotmolenda9539]

Wow that was intense but good! Thank yoooooy

[@brn089]

IM LOVING IT!!!!!

[@janineparkcityutah8128]

Great start to 2024🎉

[@shrishtithakur3742]

lots of love.

[@deb9806]

Nice workout ! I'll feel it in shoulders etc. I'm sure. That shrug was new to me without scrunching neck and I'm glad you reminded us to not do that. Very small but effective move.

[@hvanderf]

Wonderful! Thank you for helping me establish a healthy routine in my life and I cannot afford my gym membership anymore but there is a serviceable one where I live and they have internet so can do your videos down here in the apartment gym. I am so grateful for you and would like to contribute to you in some way when/if I can!!

[@leaslaton7566]

Not sure I can up off the floor after that one! Great workout for day 2 of this New Year!

[@carrielauzon4422]

Wooooo! Holy smokes that was some serious business. My legs were still shaking during the rows! We are off with a bang! Thanks Kaleigh!

[@paulatrink7144]

this was a really great workout ! i didn't have so much time today but this one targeted so many muscle groups in a shorter amount of time. THANK YOU> It really went by so quickly.

[@hannahbrown5965]

Now that’s how you start 2024! Awesome! Thank you 😅

[@mariaildefonso3603]

You did it again 🎉 ❤❤❤

[@mz-hb6go]

sehr motivierend 👏💪