30-minute Full Body Strength Training with Dumbbells | BUILD MUSCLE 

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It's all about that muscle!!! This strength training workout is going to build full body muscle with 4 circuits of compound exercises, an ab-focused circuit, and a finishers round! This workout has a fast-paced structure so we can work the upper body, lower body, and core in only 30 minutes! You only need dumbbells for this workout too!
30-MINUTE FULL BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs / 4.5kg to 11.3kg When selecting a weight for this workout, you want to lift heavy! When we reach the finisher rounds we will decrease weight to light to moderate.
- EXERCISE MAT
*I WILL BE USING MY EXERCISE BENCH FOR SOME OF THE EXERCISES, BUT A MODIFICATION WILL BE ON SCREEN FOR THE FLOOR OPTION!
STRUCTURE
4 COMPOUND EXERCISE CIRCUITS - 2 LOWER BODY FOCUSED & 2 UPPER BODY FOCUSED
2 EXERCISES REPEATED TWICE IN EACH CIRCUIT
WORK: 40 SECONDS
REST: 15 SECONDS
ABS CIRCUIT
5 EXERCISES REPEATED ONCE
WORK: 30 SECONDS
REST: 10 SECONDS
FINISHERS ROUNDS
4 EXERCISES - ALTERNATING BETWEEN LOWER BODY AND UPPER BODY
WORK: 60 SECONDS
REST: 10 SECONDS
EXERCISE LIST
CIRCUIT 1
- SQUAT
- ROMANIAN DEADLIFT
CIRCUIT 2
- BENT OVER ROW
- SHOULDER PRESS
CIRCUIT 3
- ALTERNATING REVERSE LUNGE
- GLUTE BRIDGE
CIRCUIT 4
- CHEST PRESS
- PULLOVER
ABS/CORE CIRCUIT
- KNEELING PALLOF PRESS
- DUMBBELL DRAG
- SIDE PLANK HIP DROP
- SWITCH SIDES
- DEADBUG
FINISHERS ROUND
- GOBLET SQUAT
- BICEP CURLS
- CURTSY LUNGE
- TRICEP OVERHEAD EXTENSION
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.