30 minute NO REPEAT Full Body Strength Training

Sign up for Sweet Summer Sweat here! 👉 kaleighcohen.c...
Today's training is an intense no repeat strength workout! This full body workout will help you tone your upper body, lower body, and abs; we are doing it in 30 minutes! We will work through a total of 26 exercises each targeting a different muscle group. since we are working on toning and defining our muscles, you'll want to select moderate to heavy dumbbells for each set. This will ensure that we are maximizing our time! I've included modifications throughout to accommodate all fitness levels!
30 MINUTE FULL BODY STRENGTH NO REPEAT WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 50lbs / 4.5 - 22.6kg When selecting a weight for this workout, you want to lift heavy! Pick a weight that will challenge you for the entire 50 seconds of work, but is very challenging for the last 10-15 seconds.
EXERCISE MAT
OPTIONAL EQUIPMENT
ANKLE WEIGHTS - Need a pair? I use these! bit.ly/3Ne3huo
STRUCTURE
26 TOTAL EXERCISES
EXERCISES 1-12 UPPER BODY FOCUSED
EXERCISES 13-21 LOWER BODY FOCUSED
EXERCISES 22-26 ABS & OBLIQUES FOCUSED
WORK: 45 SECONDS REST: 20 SECONDS
EXERCISE LIST
ARNOLD PRESS
NARROW PRESS
FRONT RAISE
WIDE HAMMER CURL
HAMMER CURL
TRICEP KICKBACKS
SKULL CRUSHERS
CHEST PRESS
CHEST FLYES
PULLOVERS
KNEELING REAR DELT FLYES
REVERSE GRIP ROWS
SUMO SQUAT
SQUAT
GOBLET SQUAT
ROMANIAN DEADLIFT
REVERSE LUNGE - SAME SIDE
SWITCH SIDES
DONKEY KICK PULSES - SAME SIDE
SWITCH SIDES
LONG LEVER GLUTE BRIDGE
SIDE LYING CRUNCH
SWITCH SIDES
CRUNCH
HEEL TAPS - 2 OUT 2 BACK
DEADBUG
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.

[@KaleighStrength]

What do you do when it starts to burn? I sing!

[@Anue_Kr]

ee ? we do 10 TOTAL EXERCISES - 2 TIMES THROUGH EACH - so it ISTN NO REPEAT

[@samanferoze2302]

I exhale and inhale loll

[@jamieanschutz9499]

You got this girl. Girls just wanna have fun.

[@KaleighStrength]

Hi Agnieszka! That was a mistake in the description. It’s updated now! 💜

[@BritneyPratt]

When it burns my face contorts in unfamiliar and embarrassing ways. For some strange reason it helps🫠

[@petpilgrimgoose]

I am a 71 yr. old woman who works out at home everyday. I don't think, act, look, or dress "old lady". NO wimpy weights, NO 'senior moves'! I just found you and am working out with you every day now! Yay! Competed this workout with 10 and 12 pound dumbbells. (Working my way up to somwe heavier)! Thanks so much!

[@mariejane1567]

I just turned 40 and I'm low key jealous and inspired at the same time 😭😭😭 ❤❤❤

[@stephaniet1308]

You're amazing! Go girl ✨️🫡

[@niviapratt8019]

I'm 40 and I struggle with 5lbs after a few reps lol...more power to you!!! This is inspiring and kinda embarrassing at the same time lol

[@susanmiller4885]

I’m 65 and have been with Kaleigh for over a year So nice it’s doable for me

[@lenaklassen2567]

Wow that's awesome 😁 I'm 33 and was working mainly with 5 lb dumbbells 🤭 and some 8 lbs

[@annettegenovesi]

I am a 70 year old woman! Tending to a disabled son and blind husband. I try to workout 10 minutes a day (haha lucky if I make 3 days a week) but mainly to keep my posture, which I believe is so important, and to get my blood going a bit in the right way. The rest of the activities I do keep me in motion pretty good. I appreciate such fine exercise programs such as yours; thank you much.

[@Mflormedina]

I absolutely LOVE no repeat workouts, they really help me focus on each exercise and give it all!🙌🏼

[@FloatinALong]

This! I struggle so much with repetitive excercise. This was amazing and helped the time fly!

[@Samantha_plays-u3n]

YES !❤❤❤❤

[@saima9534]

Arnold press: 3:33 Narrow press: 4:27 Front raise: 5:44 Wide hammer curls: 6:50 Hammer curls: 7:54 Tricep kickbacks: 9:01 Skull crushers: 10:10 Chest press: 11:11 Chest flys: 12:14 Pull overs: 13:21 Kneeling rear dealt fly: 14:29 Reverse grip row: 15:31 Sumo squats: 16:39 Squats: 17:42 Goblet squats: 18:47 Romanian deadlift: 19:52 Lunges: 20:59 Lunge other side: 22:04 Donkey kick pulses: 23:12 Other side: 24:13 Long lever glute bridge: 25:18 Sideline crunch: 26:20 Other side: 27:25 Crunch: 28:32 Heel taps: 29:34 Dead bug: 30:42

[@daftoptimist]

I curse when the burn happens. I apologize for everything I’ve ever said to you when the burn happens, I love you, you’re my favorite KZbin trainer

[@Ahhhhhhh848]

I love how in your videos you emphasise on getting STRONGER and focus on your health and how YOU FEEL. especially for as someone who is recovering from an eating disorder I feel so empowered, you have really helped me on have more of a positive relationship with working out. Thank you so much Kaleigh!

[@sunsioux444]

keep up the good work!

[@Ahhhhhhh848]

@@sunsioux444 thank you so much it means alot! 🥹

[@cwb1400]

I have struggled with an ED on and off for many years and strength training has been very helpful to me. I’m finding balance. Hope your recovery is going well!

[@Abigail-ly7fr]

How have I not found you sooner??! I’ve been searching for good strength training workouts for women on KZbin and while others are fine, you bring such a refreshing and down to earth approach! Love that you talk to us in your videos- I feel like I’m in a workout class with an instructor! Def subscribing!

[@rbrooksala]

@kaleigh I was going to say this same thing! A breath of fresh air! I love your personality and that you joke and act REAL in your video! This was my first workout with you! I loved it and am subscribing! See you tomorrow!

[@Discombobulatedsquid83]

I honestly think she is the best workout coach on KZbin. I’ve been going through various others trying to find a suitable workout and I’m so pleased I’ve come across Kaleigh! Thank you 🙏🏼

[@musikchic1]

The dog enjoys relaxing while watching you work hard. 😂

[@adeenanwar7351]

Can someone who’s been doing this consistently comment on what they’ve noticed? :) I’m on day 2 and so excited!!!❤❤❤❤

[@personplease5454]

Update?

[@soniaali8518]

update

[@jessicajensen8274]

Loud awkward breathing!!! I’ve been with you for three years and I’m So grateful for your content! Your focus on creating strength for life is a huge relief from the terrible body shaming/ fat phobic stuff out there. Thank You for what you do!!!!

[@Shreya_vvaghela]

Its so underrated. I loved it. Though i did it on my period and skipped the abs exercises. I hope its good. My back burned by the upper body workout. Absolutely- really great. Tysm.

[@veinfinderrn]

Been doing this workout every Monday for I think more than 6 months, Wednesdays are one of your upper body workout videos and Fridays are lower body workout videos. Doing your videos 3x a week plus steps and calorie deficit has brought me down 17 lbs now. I’ll say it again that I love your no repeat structure and your great attitude even though you’re kicking our ass! 😂

[@AnnaGorski-b3g]

I’m a 12 year old girl who is working on getting stronger arms and stronger core. This work out has definitely helped me! I will for sure come back, and next time I’ll try to bring my 10 lb weights (if my mom lets me use them lol)!

[@Loveaburee]

has it helped with belly fat?

[@Artspeaketh]

I love coming back to your videos for my dumbbell whole body workouts. I used this one today and my heart is filled with gratitude! So grateful to you.

[@sarahstalberg8813]

As a beginner to strength training I am so glad I stumbled upon your channel. I loved this workout, so easy to follow with exercises that are accessible to all. I have given up on so many workouts because I can't keep up or the moves are too complex and I can't maintain proper form. I made it through this whole workout and I am so proud of myself! Thank you so much, subscribed ❤

[@elhonigg]

Loved this, but that damn pug was living the dream while I suffered. 🙄🙄

[@lisaalford7352]

Haha

[@uchok3051]

I know...a cute pug in its cute corner. I wanted to give it a hug.lol..did you see he has a plush and painting hanging above its head😂😂aww

[@aliciabuford7708]

lol I hadn’t even noticed…😂😂😢😢😂😂

[@dinagraham9468]

Day 2 DONE!! Love the full body workouts!! Lying side crunch is KILLER!! Thanks so much!!

[@taneshathomas5832]

Girl this workout was so effective and quick!! I loved how you hit every body part and incorporate different workouts with each one! I’ll definitely keep watching!

[@ingridlarocque2938]

9/20/2023 Thank you! Found you this morning and so glad I did. Love the 30 minute workout. Feeling strong and ready to start my day.

[@Bariya_2007]

Dumbells weight u used?

[@MMcLarty]

you don't need to entertain us, you are a workout trainer and it's serious stuff, great job don't worry so much

[@MariaNattestad]

I've just been doing this one video on repeat every M/W/F, and it's made me significantly stronger, plus I keep noticing more muscles and definition all over my body. Thanks Kaleigh! Also I really hope you'll do some kind of pregnancy course (congrats btw!) because when I was pregnant I couldn't find enough strength training videos adapted to pregnancy, and modifying the moves to make it safe (especially around ab exercises, bending over, squatting low, etc.) was a little daunting. Next time I get pregnant I would love to have a course from you to follow!

[@l.alauren4397]

Hi! I'm glad it's working for you! I noticed you said your muscles are more defined. My defined do you mean nice and lean or Bulk? I'm not trying to be nosy I'm just scared of putting on too much muscle.

[@MariaNattestad]

@ l.alauren4397 don't worry, putting on muscle takes a while. I'm starting to see my abs for the first time in my life, but no I'm not walking around with giant bulky arms with veins sticking out 😂 Body building doesn't just happen to you by accident.

[@l.alauren4397]

@@MariaNattestad 😅 Thank you. Keep up the good work!

[@deannfield9629]

Workout very early 5:15am I get a 2 mile run in then I pick one of your workouts. Thanks for some pretty good workouts in and out💪🏻

[@skyzurc]

I just completed this workout and I couldn’t be happier. As a beginner I appreciated the modifications 😅

[@melissaland6321]

Tried this for the first time- instant follower! Love your energy! Perfect for between days with my trainer. Thanks!

[@annacao9327]

No repeat, 30 mins! It’s the ADHDers dream workout thank you!!!! ❤❤❤❤

[@JJYvette]

Having a guide like this really helped me stay focused and dedicated to making it to the end without cutting corners!!

[@tjoybell8448]

GREAT WORKOUT! i'm over 60 and I loved the pace. It was really focusing on control.

[@tammymenard8112]

Today is day one and my entire body is shaking! Thank you so much for a condensed full body workout! Of all the you tube trainers, I have finally found my one!!

[@justbreathe_333]

You’re awesome! Can’t believe there were exercises I haven’t done before. Love that!

[@manaswitadatta]

Was looking out for strength training as I was losing muscle mass after doing cardio. Found this video and have been doing it for couple of days. I do feel stronger at the end of the session. Great great session. Xoxo

[@sabrinnahe.8500]

Yes, I make up a little song when I need encouragement, lol! My dogs love it. This workout was so good. I love no repeats, but I also love sets. I surprised myself by being able to make it through, but I did. Thank you for this summer program. You always make exercise fun❤

[@emilythesongbird2306]

What a fun and inspiring workout! I love to sing, but when the burn hits, I breathe deep and try to find my inner strength. Thanks so much! This was a delightful break in a challenging day!

[@vancityjudy]

loved this. I love that you dont' repeat and add different ab exercises that you don't see everywhere. thank you! p.s I want to cry and quit when I feel the burn :( ;)

[@sidney4017]

I was 22 minutes into this video when I realized the pug portrait in the background 😂 My apologies, didnt realize i was in the company of royalty! Loll. Its my first video of yours! Thank you!!

[@priyakanwal6168]

Yesss! I did it😘 I walk for 1 hour / 5 days a week and I do your videos during the remaining 2 days. This sums up great confidence and strength. Thank you K❤🌹

[@MythicStealth]

You had me at "no repeat"! This is awesome and will become a regular part of my routine.

[@StarCitizenJorunn]

I am so happy I found this workout! I've been trying to find a good simple and straightforward strength workout for some time and this one checks all the boxes! I'm going to work it in every other day.

[@jhenelleisaac7113]

This was AMAZING! This was what I really needed. SN: Can you please create a "NO REPEAT" Playlist so I don't have to search. Thank you so much in advance ❤

[@jacquelinecobb9387]

" knowing that you would have wanted it this way, I do believe I'm feeling stronger every day" 🎶🎵🎶 Thanks, Kayleigh!

[@patriciabills6908]

Day two all in. Thanks so much!

[@biggirlonatreadmill1209]

I sing. But it’s an “ah” instead of words. I’m looking forward to this. I am currently 7 weeks pregnant and looking to keep kicking butt with your videos!

[@ruth8760]

This is one of the best no repeat workouts I have ever done!

[@pavatirock]

You're the best! I love your workouts and positive energy! Thank you for pumping us up!

[@jamieanschutz9499]

This was amazing, So good. Thank you, Kaleigh. My body is on fire right now but it is a wonderful feeling knowing what my body is capable of.

[@Temi_parrot]

I just turned sixteen, I don't have dumbells yet, so had to use makeshift ones 😅 but I'm so happy complete this workout with you kaleigh!! Hope the coming days are as good as today 😊❤

[@jellos936]

lol same. am using two bottles instead of dumbells

[@erinswade]

Love the no repeat format! But you do not want to know what I do/say when it starts to burn, haha! 💪🏻

[@lionneveroaw3594]

I’m 63 and doing this workout on Fridays which is one of my days off. Intensive and effective to work out each muscle group . BTW, I suffer from adrenal fatigue and can’t workout daily as I used to do in the past. Thank you 😊 ❤

[@laurabeck2738]

Awesome full body training that left me feeling strong this morning!! Loved using dumbells and ankle weights!! Great workout!! 👐👐💯!!!!!

[@christinat9259]

When it starts to burn I start watching your pug! They are the best, most chill dogs! Love the pug couch! Thanks for the workout. I'll be back!

[@kimberlybrown3090]

This was my first workout with you, I enjoyed it the no repeat, and even though it went quickly it was enough time on each exercise to have some overload. I will definitely check out more of your workouts. It was nice to have the warm-up included. Thank you for the work out today.

[@allaboutpey]

I use this workout everyday, its so useful. I haven't noticed progress yet, but thats on me. Congrats on your pregnancy. Hope you have a speedy and smooth delivery Kaleigh!

[@carrielauzon4422]

What an AMAZING full body workout. This needs to be pinned as a KCF staple workout! You need to GET IT DONE in 30mins? She got you! Thanks Kaleigh ❤!

[@anhaflint]

I usually really struggle with thin fitness coaches cause they usually can't stop talking about how it's burning fat or slimming blah blah blah, so I am really happy that you don't do that. I'm a fat person, I really struggle with recovering from an eating disorder and getting some movement during my days while struggling with lymphoedema, and now I see that I can do all the moves that you show us (with the modifications sometimes). It's really empowering to get to move my body in ways I thought were out of reach now that I am chronically ill (I used to do strenght training before becoming sick and then I thought that I would never ever be able to train this way, so thank you for showing me wrong) ! thanks a lot you're awesome

[@maurissarosej]

Finished this was a great workout love how you changed weights and explained why for different muscles

[@LIZ012096]

I love weights and I finally found a video that I enjoyed. Love the no repeats.

[@elspethfeldman6261]

Saving this one to repeat often. Loved it as I get bored doing repetitive sets. Thank you!

[@journeywithrosie]

A lot of strength based vids on youtube don't have speaking in them. I know a lot of people prefer that, and I think at one point I would have as well, but lately I feel so discouraged and when I do those silent vids, or vids that just have music, I feel alone and unmotivated to continue. So, I'm excited to give this video a try today! I think hearing your encouragement and instructions will really be good for me. It makes me feel like I'm in an actual class with other people and not alone in my house.

[@arousevroll]

The dog enjoys relaxing while watching you work hard.

[@amyw1222]

Loved this total body no repeat strength workout. This was perfect after 5 days away. It flew by!

[@soniasarfati3040]

Another great one! Stretching was more welcome than ever!

[@tammycaouette8678]

Always so grateful for your modifications on days when my back or knee is acting up. You're the best!

[@colettelamb7559]

Loved, loved loved it. You are amazing thank you ❤❤

[@rowenap9020]

I am so greatful you put in modifications for leg lunges.... absolute game changer

[@jancountrygirl4369]

Love these no repeat workouts.

[@nawrojnisat359]

I couldn't do tnr whole thing as I am obese, I do running everyday and now introducing strength with cardio, I love your workouts I did only 20minute I will come back again 🎉

[@mollymclaughlin4818]

Never been quite so shaky for dead bugs before lol but great way to end this!! Loved it 😊

[@valeriedyer1784]

Thank you for your workouts. My favorite ones are standing because they work your core, balance, and give you strength. Great workout. ❤

[@santale4102]

Love your energy and your workouts :)

[@hemasrinivasan-wv5in]

Thank you dear . I had been following for quir sometime and feel so energetic . I am from India ❤❤❤love you

[@mrsbootsworkouts]

Love your energy as always! Watching you keeps me motivated! What a tough uplifting workout!

[@camisolari]

Love the no repeat!!! And you also provide exercises that support the back and core with diastis recti!!! Thank you!

[@Carolino8918]

Loooooved this structure!!! And when it burns, I create songs of swear words :D

[@Chaliahs]

I was looking for a stength training video, and i found this one. Normally, i dont complete the workouts. Im terrible at them, or i just give up and just stop halfway through. But i can say that i completed this workout, and im so happy! Thank you!

[@rasha5702]

The fifteenth week is the second day, great today's exercise, the activity is high 💪🏻 Thank you very much for what you offer 💋♥️

[@tavimeketon5451]

Kaleigh Cohen, I have been lifting with you for a year now. Stronger at 60 than I have ever been. Your workouts are the best and you are cute as a button! Thank you for your humor, motivation and bringing the best out in me!

[@aliciarajaretnam8545]

This workout is no joke but I enjoyed it balanced between lower n upper body 💪

[@joycerichter5273]

Kaleigh - you Rock! I have incorporated THIS routine into my schedule and every time, I LOVE it. I don't get bored. I get sweaty. I get strong. Thank you!

[@chrissyt_artist1960]

That doggy looks like he needs to join in.

[@MeredithMonroe-l1x]

Great work out! Mama of 4 little kiddos and this was the perfect workout for slowly getting back to my pre-pregnancy physique. I really enjoyed the pace and you have a great personality ❤

[@kniel127]

I just groan really obnoxiously! 😂 Which I did a lot during this workout! Definitely feeling it.

[@tinafix247]

OMG I’m 59 and just found you. I loved this workout! I’m getting back into shape. This workout went by fast and wasn’t boring. I will be sticking with these! Thanks

[@yirabales4776]

I loved it all! Thank you for sharing. It's so amzing to see that your doggie is still asleep after all your workout!

[@AmandaMileoFigueroa]

I made ittttt!!!!!!! Screaming BURRRRNNN!!! when it starts burning... Day 2 SSS!!! Thank you for this awesome workout!!!!! You are the best!!

[@music4u98]

Tried the workout for first time and wanna go more. Three cheers to all ladies in the house. Love it when she says get that extra weights on

[@Aaria-e3e]

I didn't thought I would be able to complete this but I did! I'm coming back to this again!

[@deejea5413]

Today was my first strength training workout in months.....as a plus size girly who has had 2 hernia repairs...this workout was great. I had to modify a few of the ab workouts but I felt so good afterwards and it fit into my busy mom/ homeschooler schedual! Thanks girl!

[@terrihammond7407]

So grateful to have found this workout! No repeat love it! I am 60 years old and was diagnosed with Lupus 3 years ago. Finally in remission due to dietary changes and now getting stronger with you! Can’t thank you enough.

[@michellegarrow7655]

Just did this, I was searching for a perfect workout that wasn’t super complicated and effective. This was perfect. I struggle with form and also diastis recti issues ( sry can’t spell) and the core workouts were perfect for that! If you had kids ladies a lot of core workouts make your core stick out more so learn to heal that first !!!

[@PreachGirl-wo1oq]

Love your workouts. You made the 30 minutes bearable and easy to follow

[@louisianaeu828]

Thank you so much for this, finally no repetitions and really a complete workable routine . Feeling so good ❤

[@bilyanavitova6414]

Big fan of this one! Ive been doing your workouts at random but keep coming back to this one and probably done it 3 times now in a month. Love it!

[@swatipatel311]

I really loved your workout. Unlike others your workouts are less complicated.. mind can easily coordinate with every move and still body will be on fire.. amazing ..

[@LoveYourLife723]

Thank you so much and wishing you the best! I don’t sing but I mentally pray and/or mentally tell whoever I see around me at the gym “you are happy and I love you”😂❤

[@kelseywillow8110]

I needed the modifications, this is why I keep failing other videos. First time on your channel Thank you for the alternatives, my heel survived. It’s great to move a body even with limitations. I will check more videos!

[@amoran1359]

Best workout ever!!! I did this after a 2 mile jog on my treadmill and I feel like I went to a HITT class! Perfect combo

[@carrielauzon4422]

This strength session was a good one for my broken toe - I think all I had to modify was one side of Bulgarian split squat. After a tough Spin by the time this training was done I felt so much better. It’s been difficult pushing through the pain and exhaustion of recovery. Some prayers helped refocus me part way through. I was very grateful for today’s alternate trainings. Thank you Kaleigh!

[@pronobiska]

Amazing trainer! I usually get bored dead but with you I felt so engaged all the time, thank you so much! I also love how you relate training to being strong and healthy, I'm recovering from chronic fatigue and it's so motivating to me to follow a teacher who's not just about having great bum😂. That's a high quality, kind and motivating training, will try all your other videos! Have a great day!

[@victoriasparrow1972]

It's my first time doing one of your workouts. I really enjoyed your energy and it's nice to try different moves for a change, and I could cry with joy that there wasn't a boring plank in sight. Thank you and subscribed!