NO REPEAT Strength Building | 30-min Dumbbell Workout

Muscular strength, definition, and endurance are what we build in this full-body workout!!! This is a challenging format with a huge payout by the end! The structure will follow a strength exercise for 30 seconds, then a definition-building exercise for 45 seconds, and finally finish with a 60-second endurance exercise!
During this workout to maximize each training style, it will be important to adjust the weight from heavy for the strength workout, moderately heavy for the hypertrophy exercise, and lighter for the endurance exercise! The weight you choose will be relative to you and the exercises we are doing! Optional equipment will be a booty band or mini resistance band.
30-MINUTE NO-REPEAT FULL BODY STRENGTH WORKOUT STRUCTURE AND EXERCISE EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15bs to 40lbs / 6.8kg to 18.1kg When selecting a weight for this workout, you want to lift heavy, moderately heavy, and light. Weight will vary depending on the exercise duration, the shorter the exercise the heavier the weight
- EXERCISE MAT
OPTIONAL EQUIPMENT
BOOTY BAND OR MINI RESISTANCE BAND
STRUCTURE
NO REPEAT STYLE
8 FOCUSED ROUNDS
3 TO 4 EXERCISES PER ROUND - STRENGTH, HYPERTROPHY, ENDURANCE
26 TOTAL EXERCISES
WORK: 30/45/60 SECONDS
REST: 15/30 SECONDS
EXERCISE LIST
ROUND 1 - SHOULDER PRESS | FRONT RAISE | LATERAL RAISE WITH 3 PULSE
ROUND 2 - BENT OVER ROW | DOUBLE RENEGADE ROW | KNEELING DOUBLE TRICEP EXTENSION
ROUND 3 - CHEST PRESS | NARROW PUSH-UP | PULLOVER WITH HIPS UP
ROUND 4 - BICEP CURLS | HAMMER CURLS | CROSS BODY CURLS
ROUND 5 - ROMANIAN DEADLIFT | SUMO DEADLIFT | WALL SIT WITH CALF RAISE
ROUND 6 - SQUAT | CURTSY LUNGE *MOD SQUAT TO LATERAL LEG LIFTS | STATIONARY LUNGE *MOD LOW. REAR LEG LIFT | SWITCH SIDES
ROUND 7 - NARROW GLUTE BRIDGE | LONG LEVER GLUTE BRIDGE | FIRE HYDRANT | SWITCH SIDES
ROUND 8 - GOBLET SQUAT | SUMO SQUAT | NARROW SUITCASE SQUAT WITH W/ 3 PULSE
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.

[@e.bmijaresmarquez323]

Come on!!!! When this happened!? Congrats for the new member! Love this class!!!!! ❤😊❤

[@shannoncunningham550]

I love this style of workout. I added the abs finisher! This one was tough, but I felt so accomplished at the end!

[@soumyaahariharan1068]

Absolutely lovely workout!!!! Also congratulations, more love to you. Please do a knee friendly strength training workout soon

[@lisadomenico2879]

Love this workout! ❤ please do more like this! 😊

[@hiralbhatia5428]

God Bless You Workout Partner😊 . Love From INDIA ❤❤

[@samanthacee1413]

Congratulations on your pregnancy beautiful girl! Love your videos. Thanks so much.

[@mlktss245]

As a busy working mom, this exercise was awesome, very effective, quick, and fun ❤

[@nancygould3849]

Wow. Love the no repeat❤ style and the variety in the intervals/weights! Flew by with a big sweat!

[@ashleybaumeister234]

Keep this style coming!!! Fun, fast and effective!

[@e.bmijaresmarquez323]

I don't have excuses!!! Looking at you, giving it all!!! Thank you, thank you!!! ❤

[@jeanavery4451]

I absolutely LOVED this type of workout! It NEVER got boring!!!!! Thank you!!! ❤

[@heiketiller]

Fantastic! Dumbbells all over the place, muscles worked, mind happy 🙃. Thank you so much, YOU are awesome!

[@futuregirl244]

You are a legend Kayleigh, I don’t have a baby on board and still can’t get down like you can lol… old age belly gets in the way haha

[@MH-th9tc]

Arugubaly one of your best workouts yet, Kayleigh! Thank you SO much !!!

[@sasham1110]

I loved this style! Feeling so stinking strong after that one. May be my favorite full body strength workout ever!! 🎉❤

[@carolinemoore4492]

Sweating, shaking, room festooned with weights and booty bands - what's not to love? 😂 ❤ Thank you!

[@76Christie]

What a fun style of working out! I felt great and surprised myself with weight choices! Thank you! ❤❤❤❤❤❤

[@rachelfriedman5502]

That was definitely hard but a lot of fun and it went by fast. Appreciate the ongoing form reminders -very very for success without injury! Thanks Kaleigh!!

[@hillarypegrum8381]

I loved the structure of this workout! Time as opposed to reps really burnt out those muscles. Keep them coming Coach!! ❤❤

[@hayashi55]

Love your workouts! Never be bored or disappointed, always be excited and effective!

[@rennywodynska3038]

Fabulous format…thank you ❤

[@emmamajor5437]

Loved this - we packed so much into this workout! I liked the format. Thank you!!

[@ApplePryor]

Week 4 - A C & S - Day 23 - Done. Yes! Strong and stellar workout! Awesome playlist right out the gate! Thank you so much Kaleigh! Congratulations on over 160K SUBSCRIBERS!!!🎉🎉🎉🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[@margysfavourites8444]

Thanks Kaleigh 🏋️⭐️🏋️⭐️🏋️⭐️🏋️⭐️🏋️⭐️

[@leaslaton7566]

I loved this style. Woohoo!

[@teresalaws7861]

Congratulations Kayleigh. Looking good there.❤

[@jacquelinecobb9387]

Enjoyed this style of workout, I'm a sweaty mess and my weights are just a mess! Going to need to buy a set of 30# dumbells very soon! Thanks, Kayleigh!

[@annetremblay]

Loved this format!! And no repeats, they allow me to go heavy with my weights💥 🏋🏻‍♂💪🏻 Amazing workout, thank you 🤗💜

[@barbarabrunetti9693]

Hard to believe that was 30 minutes. Time just flew by! Loved it!!!!

[@ingridjamison5705]

I loved the no repeat sets and the different times.

[@hannahbrown5965]

Absolutely loved this workout 😅

[@lynngardner76]

Whoo hoo! That was awesome! More in this style please! Gonna hit the abs finisher now! Thank you!

[@colcreb8875]

Wow wow wow ❤ this wotk out 🎉 thank u again 🎉🎉x

[@Kujhawks66106]

This was a super spicy 🌶 no repeat day! I really like this style and format, but mostly, I just like working out with you! Thank you for a fantastic workout!

[@amberkmorgan]

This was such a great challenge! I like being able to try out heavy weights with the shorter rounds--no plateaus! Thank you!

[@pwucher]

Loved this style too! And added the abs...always great

[@andigray13]

Loved this! I rewound each set to repeat twice and I am swwweeeatttyyyy! Thanks for the great lift!

[@deedeemc587]

Dripping!!! Loved the format!

[@Julie-wq9kd]

Love the no repeat

[@anathen]

Definitely love this workout! I only have a limited aount of time in the morning, so this is perfect! Thank you!

[@leanneb5721]

Loved this one! Will keep coming back to it!! Thank you

[@CoffeeMakesMeHappy3]

The fact that I got SO excited to do this workout shows how far I’ve come! 🙌🏼 I LOVE this style of working out. It pushes me and I can see how strong I’m getting 💪🏼 thank you Kaleigh for doing pushups with the belly Lol I have nothing I can complain about 😆YOU’RE the bomb 💣🔥

[@taniageier221]

This is great format Kaleigh - loved it as always!

[@nicolelyonnais472]

Great workout! I did the ab finisher today also. I did it last week and it is so fast but killer! This full body made the ab work harder! Thank you!

[@mariawiley356]

Great work out you look amazing! Always love no repeat workouts, and especially love lower body workouts! ❤❤

[@maggsm3392]

Fabulous effective uncomplicated workout! Did the ab finisher as well then a 10 minute stretch. thank you xo

[@sabrinnahe.8500]

Gee whiz, my granddaughter called me a workout dinosaur. I take this as a compliment, lol! I felt this workout in every muscle in my body. I loved it. Actually, I need it. Cycling and strength training is an must in my daily routine. If I miss a day, I really miss it. I'm proud what my 70 year old body looks like and can do. A few years ago I lost my 3 best friends. I couldn't get them to take care of themselves. I will never stop exercising, especially strength training. Thanks Kaleigh, over the years, you've helped me become who I am and who I will always be❤❤

[@KaleighStrength]

💜💜💜

[@joanieveitch8113]

I think I have every weight I own out😂 Love the no repeat style workout! Thank you❤

[@fioriecanto]

I feel like I should repeat my comment from yesterday's spin! Oh My! (I also love this format.)

[@sandramariano383]

You’re awesome! Thanks a lot! Love your classes!! ❤️🇧🇷

[@kalpanaadhikari7518]

Congratulations! God bless you❤️❤️🎉🎊

[@artiantala-dalal4697]

This was great, I can’t believe you are still kicking butt with being prego!

[@yevonedean8997]

I LOVE this style of workout. Thanks!!

[@SheylaRamos-kh9xx]

Awesome workout! I love a no repeat and the finisher was the icing on the cake! Thanks for the push and encouragement ❤

[@rhysphil9332]

I'm in my third trimester and doing this workout :)

[@glorianelson9538]

I'm enjoying your workouts very much Kaileigh. You are looking fantastic! New subscriber here.

[@mariannepaleck769]

Love love love this workout!! And you are adorable with your baby belly 😊

[@claramartin5702]

You are amazing. I tried for so many years to find an instructor to keep me focused on my goals until I found you. I can see great changes in my body, my waist has definition, and my legs, my abs are getting noticeable. I am so pleased. Thank you so much. God bless you

[@mikkimalonzo9636]

Loved this format!!

[@janineparkcityutah8128]

Loved it! Getting stronger thanks to you!!!

[@richwithgodslove8156]

Congratulations ❤❤

[@patriciavilt9644]

I didn’t want to roll out of bed this morning- thanks for getting me going and keeping me motivated 😊

[@lesliecarr674]

Loved this!

[@ashleywoods4374]

Just completed this ❤

[@deannfield9629]

Yes I love that type of workout 🏋️

[@jsedna]

loved this! and you're looking good mama! mine is 15 yo and it's a blur. :)

[@dominicayuso8820]

Whoaaaa! This was fire!

[@jessg4032]

Congratulations on the new baby. Love your workouts Kaleigh

[@natalie7374]

OMW - love this style of workout and no repeats - feeling great for finishing it and energised me to finish the working day! Thanks Kayleigh & Jason❤

[@hannaclose2228]

Fun one!!

[@chrisattrill9502]

Kaleigh you are amazing!

[@caries12]

Just loved this format Kayleigh 🙌🏻 Mixing the three areas SDE ..👍Keep them coming ❤ You’re doing so well too 👏🏼

[@katywilliams9477]

Love no repeats!! Love you guys Kayleigh and Jason 🎉❤

[@beatejorgensen3111]

I love this workout!!🎉

[@morgan9277]

Thank you! Great workout!

[@lenaklassen2567]

Wow this workout was tough but so so worth it ❤

[@Abigail-ly7fr]

amazing!! Are you going to create specific playlists for pregnancy workouts? If so, I would LOVE that!!

[@jenniferbogartz4924]

Thank you!

[@maryd9387]

Hi Kaleigh!! I'm excited to do this workout after work today! My mini labradoodle, Bo, is always with me when I'm working out. He often tries to get to Nacho through the screen. He even looks for him behind the TV. 🤣

[@elizabethjacobs295]

You look amazing!

[@bjuly02]

Aww thank you for such an awesome class,much appreciated I didn't do the dessert tho not enough time for me lol

[@Shelley69Australia]

Tomorrow's workout ❤😊

[@patrickmusic1969]

Wow my first strength workout with ya . Sweaty also got some abs & stretch . New doggie ? Thanks will be back for more .

[@jadenjohnston483]

SO FUN

[@Lighter.77]

Workout records Duration: 45 minutes (did abs finisher and some stretches) Calories burnt: 290kcal Went in fat burning state: 14 min (thts the longest till now)

[@ashleydove4832]

I’m entering my second trimester, looking for a good pelvic floor workout.

[@melissag.8443]

This was like finding an amazing sale…three awesome burns for the price of one!! You are amazing!! Thank you Kaleigh! Love this one!! Keeping the intention! Keeping the consistency!! Keep it up Buttkickers!! 💜🥰🙏🏻🔥💦✅🥳

[@mayracantu5268]

I think I'm going to remember this tomorrow 😅😅💪💪

[@yasihosseini3320]

💯💯💯💯🤛🤜

[@futuregem1605]

Omg are you pregnant? Also, I love your stretch videos 😊

[@aaaagirl7360]

GM beautiful.. skipped gym this am BUT I’m goin after work.. truth is I came her quickly to say hi to bambino!!!

[@harshvaish5395]

Is she pregnant 😅😅 cause I am not and still can't do like her lol XD

[@mollymclaughlin4818]

So many weights today lol but that was awesome!! Loved this style, I felt I could really push extra heavy today for just 30 seconds. 💪🏻🦵🏼🥳