30-minute Upper Body Strength Training with Dumbbells

Рет қаралды 28,511

Күн бұрын

This workout is just what you need if you are looking to build upper body muscle and improve your core stabilization! We are training unilaterally and bilaterally for one awesome strength-building workout!!!! We are incorporating supersets for hypertrophy, and the unilateral work will improve your core stability and strength! Overall this workout is going to improve your strength and performance! We've got 30 minutes to get strong, so get your heavy dumbbells, and let's do this!
30-MINUTE UPPER BODY STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15, 20, & 50lbs / 7.5, 9, &22kg When selecting a weight for this workout, you want to lift heavy! I used 10lbs or 4.5kg for the warmup portion of the workout/
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
6 TOTAL ROUNDS
UNILATERAL - RIGHT-LEFT-RIGHT-LEFT (SUPERSETS)
BILATERAL ONE SET TO FINISH THE ROUND
WORK: 45 (UNILATERAL) | 60(BILATERAL) SECONDS REST: 15(SET) | 30(ROUND) SECONDS
EXERCISE LIST (SINGLE ARM & BOTH)
- CHEST PRESS *NOTE FOR TITLE ON SCREEN - The first 4 sets are unilateral(alternating between right and left) not bilateral as noted!
- DEAD STOP ROW (SINGLE) | BENT OVER ROW (BOTH)
- SHOULDER PRESS
- CONCENTRATION CURLS (SINGLE) | BICEP CURLS
- SIDE-LYING TRICEP EXTENSIONS | SKULL CRUSHERS
- FARMER'S CARRY
Thanks for kicking butt with me! I am so excited to get strong with you! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH f...
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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 really does help support these workouts for you! 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.

Пікірлер: 88

@petpilgrimgoose 11 ай бұрын

Did it!!! Working out with you every day! 72, and NO light weights, NO 'senior moves'!!! NO 'old lady' look, clothes, thoughts, actions!

@MamaSueWise 11 ай бұрын

❤

@debbiemayberymaybery2506 11 ай бұрын

Fabulous! I’m 63 almost and also lift quite heavy. Love these workouts.

@fioriecanto 11 ай бұрын

70 here and trying for the same!

@juliawilson6678 11 ай бұрын

Almost 66 and loving these heavy strength moves. We ROCK 💪🏼

@Halloweinie 8 ай бұрын

Can’t relate and I’m 19💀

@curtisgalbraith8324 11 ай бұрын

I am currently working through my PT certifications and I recently discovered your channel. I've been through many many channels looking for info/tips to increase my knowledge and yours is one of the best. No nonsense, not overly complicated routines with good explanations and no hint of "look at me and how fit/flexible/amazing I am". With your style, energy, and attitude you should have way more subs! Thank you.

@KaleighStrength 11 ай бұрын

Yay for getting your PT cert!!!! That’s awesome! It’s great your looking for tips and info, one of the best ways to learn! Thank you so much for the kind words! They are truly appreciated! 💜

@kimbaker7648 9 ай бұрын

Chest, back, biceps, triceps, core stability, grip strength--all the things! Great workout 👏

@OldPecanHomestead 10 ай бұрын

LOL the farmers workout was hilarious! I have a small farm and literally carry heavy buckets everyday, and ever since I was a little kid I was always determined to get all the groceries in at once, and I always do! ❤

@caries12 11 ай бұрын

Wow ❤ definitely Kayleigh Konverted 🙌

@alicmschons 11 ай бұрын

The farmers row is my LISS 😂😂😂😂 this was awesome thanks!

@pamsfiberfrenzy 7 ай бұрын

Great workout! Way different from any other workout I’ve ever done before. I’m 68 and just finished this workout using 12-21 lb dumbbells!!! Sooo proud of myself!!!

@carmenbriseno7914 10 ай бұрын

I love the faces you make, you’re so funny and REAL

@NEWCAB50 11 ай бұрын

WOWZA! This was fantastic! & the Farmers carry!!!!!!! 😅 Thanks for putting this one together!!!!!!

@ranwilso 10 ай бұрын

Those dogs act like they had a good workout earlier, too cute and funny!!

@lisaj5735 3 ай бұрын

I’ve been doing this upper body and another of your leg day routines 2xs/week for the past month,along with your recommended 15 stretch. Thanks for the great content!

@lindsayjones3085 11 ай бұрын

That was tough! Definitely intense! 💪🏻 Thanks from Ontario Canada!!

@michal5829 11 ай бұрын

God bless, another 'upper body', more like full body workout!

@ginazhang4038 11 ай бұрын

That was hard!!! Thank you Kaleigh for making us strong 💪💪💪💪

@darwinsdoodlecloset 9 ай бұрын

My favorite hard but soooo rewarding! Dessert time🎉

@debbiemayberymaybery2506 11 ай бұрын

I love this particular workout thank you 🙏 from South Africa 🇿🇦 😊

@ApplePryor 11 ай бұрын

Week 5 - August Intermission - Day 30 - Done. Favorited! Loved this strength session! This was really well done. Great and instant muscle fatigue and intensity!🔥🔥🔥First start of the day! Thank you Kaleigh!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

@pepegarcia8055 11 ай бұрын

Thanks KC for this great workout.

@carolynbrooks-luckett2945 11 ай бұрын

I loved this work! Thank you so much 🤗

@joanieveitch8113 11 ай бұрын

That was challenging after time off! Great workout, I love the functional balance exercises! Thanks ❤

@user-re2lo7uw2w 9 ай бұрын

Love this one! Focus on Intention

@deedeemc587 11 ай бұрын

WOW. I was legit shaking like a Polaroid picture shoulders to toes. If my neighbors see me in the driveway lugging a heavy dumbbell back and forth, I'm gunna tell them to mind their business. 😂😂😂

@LisaGrant_CA 8 ай бұрын

Thank you! ❤

@erinswade 11 ай бұрын

That was inTENSE! My muscles are quivering! Awesome 💪🏻

@juliamresende5735 11 ай бұрын

Great job on creating this one!

@dinikaram4609 11 ай бұрын

Done! Thank you!

@jeanavery4451 11 ай бұрын

All I can say is WOW!!!! Intense!!!! 🥵🥵🥵🥵

@kesiaauzier025 11 ай бұрын

Amazing! Thanks for sharing! Wish success ❤🤗

@bethanybarry829 11 ай бұрын

Jeeeelloooooo!! Fantastic!! Thank you!!

@Lara-zv9gn 4 ай бұрын

Great workout. Thank you!!!

@jenniferbogartz4924 9 ай бұрын

Whew! Thank you!

@dorisruiz1815 11 ай бұрын

I am checking off the box workout completed 😊

@bettimentzer6099 11 ай бұрын

Kaleigh, I have recently done two of the unilateral workouts. Just love them and definitely feeling the weaker side the following morning. Thank you!!!!

@jesaschultz 11 ай бұрын

By far my favorite strength workout of yours yet!! 💪🏋‍♀️

@randibechtel879 11 ай бұрын

Wow, this is great! It usually takes a lot for me to sweat. But these arms had me sweating. And the orange looks fabulous on you. I have to get that set! Love it thank you thank you thank you

@hillarypegrum8381 11 ай бұрын

WOW, that was insane! Feeling pumped now. The farmers carry reminded me of the good 'ol days of carrying a bale of hay in each hand down the length of the barn!!

@emmamajor5437 11 ай бұрын

I really enjoyed that - I like the side lying tricep exercise, it's so simple but really effective! Thanks.

@melissanathan8377 11 ай бұрын

Loved this workout 💪

@marjorieelizondo5829 9 ай бұрын

Wao! Muy muy bueno Gracias! 💪

@acegfeller1905 11 ай бұрын

OMG really pushed to heavy heavy heights. ❤❤❤

@76Christie 11 ай бұрын

High five for a little lov’in the grip strength! Loved everything about this workout!!! ❤❤❤❤❤

@vifonadis2013 11 ай бұрын

😮😮 oh my arms and shoulders thanks heaps for great workout 💪 😊

@aundrealamb3581 11 ай бұрын

That felt great!

@Alx2926 11 ай бұрын

Damn!!! Even my soul is buuurnin!!! 🔥 you’re the best!!! 💪🏼

@dinagraham9468 11 ай бұрын

Arms are a shakin"!!! Thanks KC!!❤

@melissag.8443 11 ай бұрын

Loved working this format! It was difficult to wash my hair after this one!! Thank you KCF!!🔥⭐️🩵💦💧💪🏻🥰😘🥰🩵

@cher7039 11 ай бұрын

Awesome!

@staceyferguson7360 10 ай бұрын

I loved that one! Felt good to focus on one side at a time. I really need to work on grip strength too so that farmer carry was perfect! Thanks! 😅❤

@inessonsino7421 11 ай бұрын

Excellent!!!!! Arms shaking anyone????? ❤❤❤

@christycauston 11 ай бұрын

Triceps are feeling it after doing this yesterday... Love a tricep burn!! 💪🏽

@CBM2411 11 ай бұрын

As I was out all day Monday I did the spin and strength on Tuesday. The strength was so challenging who believe doing one hand at a time could have you sweating so. Nice, thanks Kaleigh

@AmeliaAnne 11 ай бұрын

The irony of the last exercise was I did actually have to bring in the groceries after this workout lol

@kyralys 11 ай бұрын

Hit failure every set but feels so good! Thanks for all you do!

@katywilliams9477 10 ай бұрын

So hysterically fun, but challenging. Fun because you are hysterically funny😂😂❤Love all that you and Jason do to make fitness incredible🎉

@christycauston 11 ай бұрын

Wow! That was my biggest calorie burn yet.. which is often hard for me to accomplish with my strength training.. I went super heavy and felt super focused.. mind muscle connection was on 🔥! Thank you 🙏🏼 Not long now... Eek so excited for Incredible !

@tprins6146 11 ай бұрын

That was tough but fantastic. Arms on 🔥

@reneey98 11 ай бұрын

Holy Mother of Tunafish Sandwiches!!! That’s was crazy!!!! 💪

@MamaSueWise 11 ай бұрын

Amazing format!! Like many of the other butt kickers, I hit failure in almost every circuit. Feels so good to have guns at 56!

@Torgosseamstress 11 ай бұрын

My whole upper body is on fire! I can't believe you used 50's for the farmers carries at the end, I used 30lbs and my hands were in shambles by the 60sec. round.

@rosefarquhar1075 11 ай бұрын

I haven’t done it yet, (not sure I dare!). I like to watch it through first, so I’m prepared. It amuses me how your dogs just sleep through the whole thing 😂. Thanks for providing all these fantastic workouts.

@halfmoonmaggie 11 ай бұрын

🎉🎉🎉🎉we did it!!!🎉🎉🎉🎉💪💪💪 Can’t wait for Incredibke!!

@debsnamhtor1700 11 ай бұрын

Muscle Failure ! 💪🔥

@lenaklassen2567 11 ай бұрын

Wow just finished this workout and it was a good one...I don't have super heavy dumbbells, my heaviest are 10 lbs so I just make do with what I have but I can still feel it

@Sruthi__S 11 ай бұрын

First month of strength training with you❤ Miss your "kickbutt" intro already!!

@maxim6755 10 ай бұрын

Just did this workout and its a good one! Also don't stop making faces!

@natalielefebvre1628 11 ай бұрын

No bad thank for sharing

@maries.3749 10 ай бұрын

Killer❤!

@zarinhamartins2731 11 ай бұрын

Adoro❤❤❤❤muto bom..

@nicolamackay7233 11 ай бұрын

That was tough , lifted heavy but dropped down once I started losing form 💪🏼

@colettelamb7559 11 ай бұрын

Wow that was really tough 😅

@christyrowley5713 11 ай бұрын

Pretty sure my facial muscle got a workout today too

@egratz1 11 ай бұрын

I had never done a workout like this before, focusing on one side at a time and then both. It was really challenging in a good way! The time flew by and my arms are now jello. Thank you!:)

@sheriesheikh4792 8 ай бұрын

I only had ten lbs weights on me and was able to do most the of the exercises on here however I do not know how to do a lying down side arm extensions and I had no choice to skip those. 😬

@KhushboosChannel 10 ай бұрын

thank you1111

@arianarice4911 7 ай бұрын

Today I discovered that I can balance my 10s on top of my 15s for the farmers carry 🤣 feels a lot more challenging, it was too easy with just the 15s

@jillgleed5716 11 ай бұрын

Great workout! When you do hit muscle failure should you grab a lower weight right away (if there is time) to finish the set or do you the muscle recover for a bit longer?

@KaleighStrength 11 ай бұрын

Hi Jill! If there's time you can lower the weight. If not, try to keep applying stress to the muscle group for the last few seconds of the set! 💜