30-minute Full Body Strength Training | FUN At Home Dumbbell Workout

We are combining build sets and an AMRAP for muscular strength and definition!!! This is a fun workout with loads of variation to challenge our muscles and keep things interesting!
We will have both isolation and compound exercises for the upper body and lower body to be sure we are targeting all of our major muscle groups! You will only need dumbbells for this workout!
A build set is 3 sets, 2 sets are a superset combo of two different exercises and the last set is a combo of sets 1 and 2. This is a fun structure to continue to build on to each move!
The AMRAP round is our final push to maximize and finish out our 30 minutes! The AMRAP will consist of 4 exercises with increasing reps of 5-10-15-20. We will work through as many rounds as possible of those 4 exercises!
30-MINUTE CHEST & BACK WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- Dumbbell weight is relative to you, each exercise, and what allows you to keep good form! I used a range from 10lbs to 25lbs / 4.5 to 11.3kg When selecting a weight for this workout, you want to lift moderately heavy and then drop the weight just a bit for the AMRAP round!
EXERCISE MAT
STRUCTURE
7 BUILD SETS - SUPERSET + COMBO OF THE BUILD SET
3 SETS PER BUILD SET
WORK: 45/60 SECONDS REST: 15/30 SECONDS
5 MINUTE AMRAP FINISHER
GET AS MANY ROUNDS OF OUR 4 EXERCISES
EXERCISE LIST
BUILD SETS
ROTATING SHOULDER PRESS | SQUAT -- ROTATING SHOULDER PRESS WITH SQUAT
TRICEP KICKBACKS | RENEGADE ROW -- PLANK WITH ROW AND TRICEP KICKBACKS
GOBLET SQUAT | ALTERNATING REVERSE LUNGE -- GOBLET SQUAT TO ALT. REVERSE LUNGE
ROMANIAN DEADLIFT | BENT OVER ROW -- ROMANIAN DEADLIFT TO ROW
HIPS UP CHEST PRESS | GLUTE BRIDGE -- GLUTE BRIDGE TO CHEST PRESS
BICEP CURLS | SUMO SQUAT -- SUMO SQUAT TO CURLS
LATERAL LIFT | CURTSY LUNGE -- CURTSY LUNGE TO LATERAL LIFT
AMRAP - AS MANY ROUNDS AS POSSIBLE!
5 REPS OF PLANK TO LOW SQUAT AND CURL
10 REPS OF PUSH PRESS
15 REPS OF SQUAT PULSE
20 REPS (10 REPS ON EACH SIDE) OF PUMP CURLS
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...
MY LINKS:
Amazon Storefront- www.amazon.com...
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- www.buymeacoff...
KCF merch- kaleighcohen.c...
Instagram- / kaleighacohen
Facebook- / kaleighcohenfitness
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!
_________________________________________________________________________________________________
🔴 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.

[@ingridjamison5705]

I loved the build sets and AMRAP. You always have something new and keep it interesting! Thanks, Kaleigh!

[@jenf.6078]

I just wanted to thank you....I'm 41 and just had knee replacement surgery about 3.5 months ago. I wanted my recovery to be a stronger knee and weight loss. I found you. I modified your workouts to what my knee and weight and capabilities could handle. I've lost 30 lbs since surgery using your videos and walking once I was able. 30 lbs in under 4 months with a bum knee. You're quite literally helping to save my life.

[@ApplePryor]

Congratulations Jen! Way to crush it!🎉🔥🎉

[@KaleighStrength]

💜💜💜

[@κάτιωραίομυρίζει]

My whole life passed in front of my eyes during this. Especially this amrap. Omg Kaleigh! Omg! ❤❤❤

[@stephratcliff8556]

That AMRAP ending had me on fire! My aaarrrmmm! Omg! Thanks K!

[@heiketiller]

Wow, that brought me to my knees … 🥵🔥💪🏻 What a challenge, thank you for kicking my ass again!

[@atlasoftheuniverse007]

So thankful to you for being my all time trainer. You helped me have a strong defined body at home. Thank alot❤

[@mollymclaughlin4818]

HOLY those were some serious combos!!! 🔥🔥🔥👏🏻👏🏻👏🏻🎉

[@piperlucille]

I've been working out with you since March 2020. You are such an inspiration. Thank you so much!

[@Simeonital]

I just completed one of your post workout stretch programs and then thought to myself let me see what else she does. Then I was like, hold on a minute, is she pregnant?😅 Congratulations! I trained a few pregnant women when I was a PT. In the words of Arnie, I’ll be back to do one of your workouts. That’s me done for today. Congrats once again🫶🏾

[@sarahvega3156]

Sweat is rolling! Loved this workout.

[@nancygould3849]

WOW! ❤loved this format! Was able to use my new 20lbs for a few exercises! So nice to see the results!;❤

[@deannfield9629]

Loved it 💪🏻🐊

[@katywilliams9477]

Amazing workout!! Thank you Kayleigh and Jason🎉You are an amazing team- which is probably the main reason your workouts are all so amazing ❤

[@KaseyS-wk3xq]

Wowza. That one kicked my butt. Thanks Kaleigh! 🎉

[@faye2942]

It feels so good to stretch those muscles, Thankyou for all that you do Kaleigh 😊

[@hillarypegrum8381]

Had a fall off my horse on Sunday so this was definitely a challenge for me. Had to go down in weight but I did get it done! Being fit really helps you rebound when you hurt yourself! Thanks for keeping me strong. ❤

[@sabrinnahe.8500]

This strength workout is fantastic. And my back and arms are so much stronger. Years ago, I never thought I could do a squat, but now I do them with ease. No matter what your age is, strengthening your legs and back is a must. And gaining upper body strength is vital to our health. We can't buy good health, its up to us to do things that give us good health and happiness. Find time every day to do something that will better your health. Kaleigh Cohen has your answers with her Indoor Cycle classes and her Strength workouts. Thank you, Kaleigh. You've helped me change my life❤❤

[@KaleighStrength]

💜💜💜

[@ktzjgclark]

I love that your workouts are always different and fun and motivating! 💪💛

[@ApplePryor]

Week 8 - SSS V2. - Day 51 - Done. 😆Massive workout this morning! Goodness! Playlist was fire! I stated it a few weeks back, I’m going to state it again - when Theo is born, Kaleigh 2.0 is coming! Buckle up! Awesome session today! Completely drenched! Thank you Kaleigh!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[@atlasoftheuniverse007]

Can't thank you enough 🙏❤

[@MrsBonnieHughes]

Holy crapolla! I am sweating, can't talk, arms and legs are shaking! That was insane! The amraps totally kicked my butt... or maybe I should say, I kicked their butt(even though I'm feeling it now!)!!! This was one that at the end I had to make some noise to get the muscles to keep going! (is it just me?) This was a phenomenal workout! Thanks for being my workout bff!

[@hayashi55]

Love your workouts Kaleigh! So fun and effective!

[@sanphoenix]

Wow this was an excellent challenge😊😊😊Thanks🎉🎉🎉

[@emmamajor5437]

That was such a good class - loved the format and got a good sweat on. The AMRAP was great too! Thanks.

[@BLuper-h1o]

I love that your workouts are always mixing it up!! And THANK YOU for providing fantasic content for free. It's been a huge blessing to me in my fitness journey.

[@roxanejohnsondelear9540]

can I just say you are amazing! I could only get 2 rounds of AMRAP then I was done!

[@Whatthekell962]

Love it! I also really love your functional training workouts. Is it possible to make more of them? ❤

[@melissag.8443]

No words…..🔥🔥🔥🔥🔥….🙏🏻🙏🏻🙏🏻💜

[@LorraineMichalak]

I loved this workout! I love the build sets - Kaleigh knows how to keep the workouts interesting, fun, and challenging! Thank you!

[@djjahjah1]

Omg you weren't prego on the last video! Congratulations! You are amazing!!!!😮 Thank you so much for this video. Im sweating and almost swearing but feeling amazing! God bless you!!!❤

[@severomasut6801]

That was one great intense workout, Kaleigh. The amrap at the end was a killer. Thanks for sharing 👍 💪

[@melwagner3479]

This was such FUN and CHALLENGING workout!! Absolutely loved it

[@lynnetx5521]

Love the pyramid and fire round!

[@marthaledesma4695]

THANK YOU!!! I love all of your workout videos!!

[@oonaghdennehy6498]

Loved this! Wooooo ready to tackle my day!

[@suzannegilbert9468]

Loved this leg day!

[@joanieveitch8113]

Not sure how you do what you do, Kaleigh! but grateful that you do it❤

[@lisawright1915]

So good! Love this format.

[@maggsm3392]

Great workout thank you! Didn't really want too many arms as bit of a sore arm from vaccination a couple of days ago but I just used lighter weights. So good. Loved that last 5 minute AMRAP!!!

[@e.bmijaresmarquez323]

I just survived to say that you are AMAZING!!!!!! ❤🎉

[@Mflormedina]

I chose burgundy today too! I love it when I’m all matchy- matchy with KC❤

[@rociob8475]

Absolute killer fit test!!!🎉❤ Im a week behind on SSS but I m here until the end

[@jonathanmyers2867]

Wow, Kaleigh! You are looking very beautiful and stronger! 😍😍😍😍💪💪💪💪❤❤❤❤

[@ivettenagygarcia111]

Kale I just want to say that I ADMIRE you, I’m fans of yours and your videos for more than a year but I have stopped workout 🏋️‍♀️🥹🥹 since April but seeing you inspires me and I will start again.. 💕💕...OMG ❤❤❤ wow 🤯 you are a WONDER WOMAN 🧍‍♀️♥️

[@algee14]

This workout is soooo soo good!!

[@hanna.giraff]

Wow! So good workout!! I'm training from Sweden 😃💪💃

[@janene.f]

Holy buckets of sweat, Batman!!😂 What an incredible workout! I am drenched! Desperately needed following a day from Hades. Thank you so much for challenging me and helping me burn the crap off❤❤

[@GinaHawks]

Crushed it!!! Way to goooooo everyone. 🙌🏼❤️‍🔥💪🏼

[@bonniemcintyre3154]

Whew! Loved it!

[@iraydaarr]

i was going my workout so happy i really enjoyed it ‘ i was 80 percent when internet went down 😢😢cuz is was raining so much today’ i guess i will do it again tomorrow ❤❤.

[@lizettecmg]

Oh my lord 😓 the amrap was killer. Great workout love it 😊

[@Cuervorojoo]

Just watched this entire workout wishing I could do it 😢 I just got my wisdom teeth extracted 😭😭. Definitely saving it to do it next week ❤

[@tan.pereira]

Loving these fast paced format no repeat workouts. But damnnnn those lateral raise curtsies 🥵🥵🥵 I feel my butt truly kicked😅

[@myhabs12]

ouf, tough!!!! :)

[@sabinacotuna9293]

Sooo good!

[@gamergirl101010]

I barely wanted to get out of bed when I was that pregnant l, serious kudos !!!

[@sasham1110]

Yet another 🔥 FB workout!! That AMRAP at the end almost took me out though 😅

[@cindybross1851]

Thanks!

[@KaleighStrength]

Thank you so much, Cindy! 💜

[@lynnearnett800]

Amrap 😮😮😮

[@patriciaabboud6035]

Love uu thank you ❤❤❤❤

[@ksr3228]

Whew! This one was tough.

[@deepastutorial1476]

Are you pregnant? Look at your energy 🎉🎉🎉❤. Thanks for this video.

[@pwucher]

Just Wow1

[@mu2rqo]

I did it while sweating a lot 🎉🎉😅. How many calories does this exercise burn?

[@patriciaabboud6035]

❤❤❤❤

[@harshvaish5395]

You forget to hit last 15 squat pulse❤😂😂 this isn't a joke miss one day you gonna kill me🎉.

[@beckylynn562]

I shouldn’t have read the comments before starting the workout…now I’m scared of AMRAP 😂

[@AlienVisitor777]

Sweat pouring ✔️ 😅

[@bryanamitchell9257]

Omg ❤😂😭😩