30 minute Full Body Compound STRENGTH WORKOUT with Dumbbells
25,405
Published 2024-03-28
OR April Cycle & Strength Calendar! 👉 www.buymeacoffee.com/kaleighcohen/e/234975
In this 30-minute strength training session we will focus on compound exercises to increase lean muscle and definition! Compound exercises are moves that incorporate more than one muscle group working at a time. They are great at building muscle and providing a solid workout!
We will include both upper body, lower body, and core in this full-body workout! You will only need your dumbbells for this workout and aim to lift heavy!
30-MINUTE FULL-BODY COMPOUND STRENGTH WORKOUT STRUCTURE AND EXERCISE EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15bs to 25lbs / 6.8kg to 11.3kg When selecting a weight for this workout, you want to lift moderately heavy to heavy.
- EXERCISE MAT
STRUCTURE
6 ROUNDS
EACH ROUND 2 EXERCISES ARE REPEATED TWICE
WORK: 50 SECONDS
REST: 20/30 SECONDS
EXERCISE LIST:
ROUND 1
- CHEST PRESS | RENEGADE ROW
ROUND 2
- GOBLET SQUAT | CURTSEY LUNGE *MOD(SQUAT TO TAP)
ROUND 3
- SQUAT TO ROTATING PRESS | PLANK TO LOW SQUAT AND CURL
ROUND 4
- PULLOVER | REVERSE GRIP ROW
ROUND 5
- ROMANIAN DEADLIFT | SUMO DEADLIFT
ROUND 6
- SIDE PLANK HIP DROP | SWITCH SIDES
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 for Injury Preve...
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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 pro
All Comments (21)
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😅 When i see some of these strength moves, i look back and remember when i could barely do these. Now, i do them pretty darn good! i am a beast!!! Now, its time to go for a run. Thank you Kaleigh, what a beautiful day❤❤
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So inspirational. To be pregnant and exercising like nothing matters? Simply awesome
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I think not knowing what to expect makes the workouts go so much faster for me. Glad I decided to go for it.
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I am almost 63 and I made it thru this one! Whoa! What a challenge!
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I love how everything is so controlled and not fast. I was able to go heavier with good form ❤
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You are so strong!!
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You should know how I appreciate your work. You deliver quality, passion, and energy! I love what you do and how you do it😊
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Love love this strength workout 🏋️♀️💪🏿🔥😘❤️🔥🇮🇪
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Intermission - Day 4 - Done. Day isn’t over, still more to do! Playlist was awesome! Sincerely appreciate these workouts, they help with the accomplishments! Excited for recovery ride tomorrow! Thank you Kaleigh!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
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Awesome workout 🏋️♀️ I thought I might die during the planks to biceps 😅 crazy hard
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Those side planks at the end🔥Love heavy lift days❤
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Stumbled acroos this, enjoyed it a lot (when got my breath back). Thank you
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OK, wow! I went heavy and gave it my all! I was dripping buckets during this one! This was just so strong, challenging, and fun! The time flew by! Thank you!
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Another awesome 30 minutes with KC! Loved the format and all the moves. Crushed it late in the day but got it done!
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I vastly underestimated this workout… holy cow that was hard! Thank you!
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That was a great session - challenging but fun and that feeling at the end of having worked your muscles well. Thanks.
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Yup, the planks to biceps was a killer for me but I didn’t quit, this felt so good when we finished I love that feeling! Thank you superwoman ❤
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Great workout, thanks 🌟🌟🌟🌟🌟🌹
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I just love love love all your workouts. Thank you ever so much. Always makes me smile ❤🎉❤x
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Wow, feeling this one
