30 minute NO REPEAT Full Body Strength Training with Dumbbells

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Get Ready to Build Lean Muscle in Just 30 Minutes! 💪

Welcome to this fun, fast-paced, and effective 30-minute full-body strength training workout! 🏋️‍♀️ Perfect for all fitness levels, this routine uses just a pair of dumbbells to target every major muscle group. I'll guide you through a no-repeat style format designed to maximize muscle engagement, build strength, and tone your body—all in a short, time-efficient session.

The workout will be broken up into 3 rounds, one focused on the upper body, another all on the lower body, and the last round is all about the abs!

🔥 What to Expect:
- Total body muscle activation
- Strength-building exercises for lean muscle
- Engaging format to keep things fun and fast
- A killer playlist to keep you motivated! 🎶

30-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED:
- DUMBBELLS- This is a heavy lift day! As a reference, I used 10-25lbs/4.5-11.3kg.
- EXERCISE MAT

STRUCTURE
NO REPEAT
3 ROUNDS: UPPER BODY, LOWER BODY, AND ABS
WORK: 45 SECONDS
REST: 20 SECONDS

EXERCISE LIST
-DOUBLE PULSE REVERSE GRIP ROW
-ARMS UP ROW
-SLOW LOWER SHOULDER PRESS
-L-RAISE W/HOLD
-NARROW SHOULDER PRESS
-PUSH-UP VARIATION
-SLOW LOWER CHEST PRESS
-ALTERNATING ARMS UP CHEST FLY
-HAMMER CURL W/TWIST
-PUMP CURL
-SLOW LOWER TRICEP OVERHEAD EXTENSION
-ARMS UP TRICEP KICKBACK
-SUMO ROMANIAN DEADLIFT
-ROMANIAN DEADLIFT W/HALF REP
-DOUBLE PULSE GOBLET SQUAT
-STAGGERED SQUAT (RIGHT AND LEFT)
-SUMO SQUAT W/LOW HOLD
-ALTERNATING REVERSE LUNGE
-ALTERNATING CURTSY LUNGE
-SINGLE-LEG GLUTE BRIDGE (RIGHT AND LEFT)
-SIDE PLANK W/KNEE PULL (RIGHT AND LEFT)
-PLANK W/SHOULDER TAP
-CRUNCH
-SINGLE, SINGLE, DOABLE, LEG LOWER
-FULL BODY CRUNCH

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! 👉 https://youtu.be/IjH_8pdybfs

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Some of the links listed above are affiliate links, and if you make a purchase through the link, I may make a small commission. This is free for you, but it really does help support these workouts! Thank you in advance; it is very much appreciated!
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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.