30 minute NO REPEAT Full Body Strength Training
1,486,739
Published 2023-06-06
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 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 provi
All Comments (21)
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What do you do when it starts to burn? I sing!
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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!
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Loved this, but that damn pug was living the dream while I suffered. 🙄🙄
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I absolutely LOVE no repeat workouts, they really help me focus on each exercise and give it all!🙌🏼
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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.
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The dog enjoys relaxing while watching you work hard. 😂
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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.
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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!
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Day 2 DONE!! Love the full body workouts!! Lying side crunch is KILLER!! Thanks so much!!
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I honestly think she is the best workout coach on YouTube. 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 🙏🏼
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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❤
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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.
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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!
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Always so grateful for your modifications on days when my back or knee is acting up. You're the best!
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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!
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How have I not found you sooner??! I’ve been searching for good strength training workouts for women on YouTube 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!
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I absolutely LOVE this channel. I recently find it and it’s my FAV❤️😍 love that it feels like we are working out together! Never stop doing these!!!❤️❤️❤️❤️
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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)!
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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.
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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.
