The burn and the build in this upper body and abs workout are out of control!!!! 🔥 WOW, this workout has such a fun structure, you won't have time to get bored and you will be working to strengthen and define for the entire 30 minutes! We have 3 rounds, one focused on pull exercises, one on push exercises, and one on abs! We are working on hypertrophy which means we will train with heavy weights for this strength session. This workout will target your back, biceps, triceps, shoulders, chest, and your entire abdominal complex! it's time to get strong! Let's do this!
Don't forget, leave me a comment with a word or short saying that you think describes this workout!
30 MINUTE KILLER UPPER BODY AND ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5 - 9kg When selecting a weight for this workout, you want to lift heavy! "Heavy" is relative to each person, so a good way to tell if you have selected a heavy enough weight is by the last 2-4 resp or 10-15 seconds of a set, it should be very challenging to complete! The entire set should feel heavy,m but it is working on hitting muscle failure by the last bit of the set which will indicate that you've selected the proper weight!
- EXERCISE MAT
STRUCTURE
3 ROUNDS - PULL | PUSH | ABS
PULL | PUSH ROUNDS ALTERNATING ESSENTIAL AND ADDITIONAL EXERCISES
1 ESSENTIAL EXERCISE x5 WORK: 45 SECONDS REST: 15 SECONDS
5 ADDITIONAL EXERCISES x1 WORK: 60 SECONDS REST: 15 SECONDS
REST BETWEEN ROUNDS: 45 SECONDS
AB ROUND
3 EXERCISES x2
WORK: 40 SECONDS REST: 15 SECONDS
EXERCISE LIST
PULL
ESSENTIAL
- BENT OVER ROW (MODIFICATION ON KNEES)
ADDITIONAL
- BICEP CURLS
- HAMMER CURLS
- REVERSE GRIP ROW
- PULLOVERS
- KNEELING REAR DELT FLYES
PUSH
ESSENTIAL
- CHEST PRESS
ADDITIONAL
- SHOULDER PRESS
- ARNOLD PRESS
- CHEST FLYES
- CLOSE GRIP PRESS
- KNEELING TRICEP OVERHEAD EXTENSION
ABS
- FULL BODY CRUNCH
- STAGGERED REVERSE CRUNCH | SWITCH LEGS
- RIGHT/CENTER CRUNCH | LEFT/CENTER 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! 👉 • 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.