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 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 provided.