BUILD DEFINITION | 20-minute HIIT Upper Body Strength Training

Sign up for Sweet Summer Sweat V2 here!! kaleighcohen.com/sssv2/
We are using supersets and an AMRAP finisher to build muscular definition! This is a HIIT strength-style hypertrophy workout to train your entire upper body!! We are working the arms, chest, back, and shoulders! All you need is 20 minutes and your dumbbells!
With the HIIT style, aim to give it your all for the supersets, this will allow for maximum volume leading to a more hypertrophy strength session. With this structure, we pack the intensity in a short amount of time for an awesome workout!
20-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! For the AMRAP finisher drop weight just a bit and use moderately light!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- WRIST WEIGHTS
- EXERCISE BENCH
STRUCTURE
5 SUPERSETS REPEATED TWICE
WORK: 30 SECONDS
REST: 20 SECONDS
AMRAP
4 MINUTES
3 EXERCISES
10 REPS EACH FOR AS MANY ROUNDS AS POSSIBLE
EXERCISE LIST
SUPERSET 1
- ROTATING ROW | REAR DELT FLYS
SUPERSET 2
- CHEST PRESS | CHEST FLYS
SUPERSET 3
- BICEP CURLS | HAMMER CURLS
SUPERSET 4
- TRICEP KICKBACKS | TRICEP OVERHEAD EXTENSIONS
SUPERSET 5
- ARNOLD PRESS | LATERAL LIFT
AMRAP
- BICEP CURLS | TRICEP OVERHEAD EXTENSION | SHOULDER PRESS
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.

[@SarahFagan109]

Kaleigh and fam, I’m so sorry to hear about Stella. When I started working out with you a few years ago I couldn’t believe how cute she was watching you workout from her little armchair. She will always be the mascot for KC Fitness!

[@florenciamedina952]

Don’t you just love when the workout flies by but you can def feel it?

[@mariaildefonso3603]

Missss!!! I can’t believe you did that to my upper body I’m in 20 min 🔥🔥🔥

[@karenheffernan5858]

Oh wow this was something else. My arms can’t even hold my phone to type 😂😂. Thanks so much Kaleigh

[@melissag.8443]

YES!!

[@MrsBonnieHughes]

OH MY WORD!!! Arms are jello and on fire! That was awesome!

[@padmagopalakrishnan5416]

I really want to thank you. My arms and shoulders were so lean and after doing your strength training videos for a few weeks, I could see a noticeable change in my arms and shoulders and they look fuller and toned. Love your videos and I will join in your paid courses in future! ❤

[@patricia753]

Kaleigh, I just wanted to tell you, I found your videos a few months ago, and I Love them!! The workouts are great, and you have an adorable personality!! You rem8nd me so much of my niece 😊!! Anyhow, You are my daily workout buddy, Thank you! Also I live your sweet doggies!! They are so cute, and it's fun to see them lounging as we're sweating our butts off! 😂 Have a great day, and Thank you!!!

[@nancygould3849]

WOW! Couldn’t have done another rep if I tried! It really flew by! Thanks for the ever changing variety! I keep coming back… never bored!

[@katywilliams9477]

Terrific twenty minutes Kayleigh and Jason🎉Oh my, this was wildly challenging and super summery sweaty😂Love all that you guys put together for your communities fitness🎉

[@heiketiller]

Arms are literally shaking. Didn’t expect that super high intensity (even though you told us)! Great effective burner, thx!

[@Shadicooks]

You just blow my mind every time! Thank you being such an amazing person and a great trainer! You ROCK ❤

[@sabrinnahe.8500]

I love Supersets! And using the workout bench is always great. You are always able to fit in so many things in 20 minutes. Great workout, thank you Kaleigh ❤❤

[@SaraW-ty8zb]

Love this format- quick and effective

[@jamieanschutz9499]

Such a great way to start the day…🎉😅thank you

[@sanyalanurati5406]

You just amaze me! This one is 20mins upper body blaster. Gonna try for sure. Love you @Kaleigh!! Thanks a ton for such great workouts :)

[@Sarah-sp9kr]

This was a killer, thank you xx

[@deannfield9629]

Feeling good. Thanks for that bonus at the end💪🏻🐊

[@jumarlinechavarria7199]

Love these short workouts! As a young lean woman I am hoping to gain some muscle and weight to help heal my insulin resistance, and be able to use heavier weights in the future. I was only able to use 8 lbs and 12lb dumbbells but can’t wait to get stronger by the end of this program. Thank you Kaleigh!

[@Dreamworkstt]

Thank you so much for inspiring vdo🎉❤

[@meganhermansen5174]

Wow fire

[@faye2942]

Words cannot express how much our fur babies mean to us, so very sorry to hear this Kaleigh 💔 empathising more than you know 🫶

[@emmamajor5437]

That was a great session - short but tough. The wrist weights also make a difference! Thanks.

[@mollymclaughlin4818]

WOW! Definitely hit failure on shoulders during the AMRAPs, what a way to end this one 💪🏻 knowing how my upper body is feeling now, I can’t imagine how lower body is going to feel when we get there 😅🙌🏻🎉

[@dorisruiz1815]

Amazing getting stronger 😊 AMRAP WoW my arms 🔥

[@rosefarquhar1075]

That was so good! Thank you very much Kayleigh. So much packed into such a short time, I certainly couldn’t have managed 30 mins 😂

[@joanieveitch8113]

Love the quick workout. My arms are like limp noodles! Thank you!

[@crazycubangirl]

My arms feel like jello! 🥴 thank you for yet another amazing workout! 💪🏼

[@SusanPrevost]

Another one of your great workouts for my 73 year old body💪❤️!

[@mayracantu5268]

🔥🔥🔥

[@katyaalves7325]

What an amazing workout ❤

[@alannebaker6902]

This was such a great workout! Feeling it for sure!

[@deedeemc587]

I had to drop weight in each new round of amrap. Goodness!

[@sasham1110]

Wowza!! Fantastic arm day!!

[@katherinemiddleton2237]

Loved this one, thank you! 💪🏼

[@mariannepaleck769]

You’re amazing! Thank you!

[@sandytaylor4586]

Love this quick but soo effective workout! Arms are shaking 😅❤

[@melissag.8443]

Hello Jello…arms!! That was intense! Loved it! Thank you Kaleigh 💜🙏🏻🔥💥💦💪🏻🥰

[@ApplePryor]

Week 2 - SSS V2. - Day 9 - Done.🙏❤️✝️❤️

[@maggsm3392]

killer!!!

[@colettelamb7559]

Wow that was tough

[@suecoffin123]

Loved it,

[@donnamagrini6393]

Ok who had to drop weight with that pace? 😂just me? Shoulders, why’d she have to end with shoulders?! 😂Then I did abs. Wood chop?! lol super fun workouts!!! ❤

[@lynnearnett800]

Wowzer

[@ashleylangfordfox6790]

My arms are BURNING😂😮. 🔥🔥🔥🔥🔥

[@yasihosseini3320]

☑️☑️☑️☑️💯💯💯💯

[@harshvaish5395]

That one is killing me😅😅

[@bethmutter8659]

🎉🎉❤❤

[@bethmutter8659]

🎉

[@Garrick645]

Is it safe to exercise this much with baby in tummy. I don't know much just curious.

[@KaleighStrength]

Yes, because I'm working out at the same intensity as before I was pregnant and I'm not doing anything that causes me any discomfort.

[@claudiaramsay7081]

So very sorry about Stella. So sad 😢

[@Garrick645]

Who's Stella ?

[@claudiaramsay7081]

@@Garrick645 the little pug 🐶🐾who is seen in the workout videos.

[@abbymaxwell6187]

Wow!!! That was a toughie but a goodie! I did wrist weights for the first time and it made such a difference, but now my arms are noodles! Loved the pace of this class, it flew by!