30-min Full Body Dumbbell Workout | Build Muscle!

Let's get strong!! We have 30 minutes of full-body strength-building exercises with focused sets and cluster sets! This is such a fun format to get an awesome workout, but the 30 minutes is also over before you know it!

The overall goal of this strength training session is BUILD MUSCLE! We are combining the focused sets and cluster sets to do just that! This method will give us a high lift volume! Simply put it will give us an opportunity to lift more overall weight with an aim to lift heavy during the focused sets and then overload the muscles with several short sets during our cluster sets!

30-MINUTE FULL BODY STRENGTH WORKOUT STRUCTURE AND EXERCISE EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15bs to 40lbs / 6.8kg to 18kg When selecting a weight for this workout, you want to lift moderately heavy to heavy for our focused sets! The weight you select will be relative to you.
TEMPO: During focused sets, if you are lifting moderately heavy, aim for a moderate pace. If you are lifting heavy weights, aim for a slower pace. During cluster sets, drop the weight a bit and increase your tempo!
*NOTE: When I mention weight size, light, moderate, and heavy are relative to you!
- EXERCISE MAT

STRUCTURE
4 FOCUSED SETS - 2 UPPER & 2 LOWER
2 EXERCISES REPEATED TWICE
WORK: 40 SECONDS
REST: 25 SECONDS
4 CLUSTER SETS FOLLOWING EACH FOCUSED SET
1 EXERCISE REPEATED 5X
WORK: 25 SECONDS
REST: 10 SECONDS
REST AFTER EACH CLUSTER SET 45 SECONDS

EXERCISE LIST
FOCUSED SET | UPPER BODY
BENT OVER ROW
BICEP CURLS
CLUSTER SET
REVERSE GRIP ROW
FOCUSED SET | UPPER BODY
SHOULDER PRESS
CHEST PRESS
CLUSTER SET
CLOSE GRIP CHEST PRESS
FOCUSED SET | LOWER BODY
SQUAT
SUMO ROMANIAN DEADLIFT
CLUSTER SET
SUMO SQUAT
FOCUSED SET | LOWER BODY
GLUTE BRIDGE
ALT. REAR LUNGE | MOD* ALT KICKSTAND ROMANIAN DEADLIFT
CLUSTER SET
CURTSY LUNGE | MOD* SUMO GLUTE BRIDGE

I am so glad you joined me for this workout! It's always better to workout with a friend!

Kaleigh

MY LINKS:

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!
_________________________________________________________________________________________________

🔴 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.

[Kris]

Cluster sets are no joke. Whew! Good start to the day.

[SLunde]

Love the workouts with the knee modifications ! For someone in their 60s I love the big counting and time left time clock! 🎉

[denomdemon]

That 5th set is such a mind challenge. I'm comfortable with 4!

[MH-thtc]

Girl, I am obsessed with that formatting! Dripping sweat 😅😅😅

[kimbaker]

Favorite workout of Kaleigh's to date! Thanks for the content!

[Kujhawks]

Wow, this was challenging! I like how you keep workouts new and fresh! The cluster sets were a fun new challenge, and I really enjoyed them! Great workout! Thank you!

[aundrealamb]

Holy cow! Not sure how I made it through that tough one lol....I have been weight training bare feet for a year now and the mind muscle connection has been so much better after ditching the sneakers! Highly recommend it!

[sasham]

Whoa! Super intense but feeling so good after!! 🎉

[beckylynn]

cluster sets are CHALLENGING!!! Thanks for pushing us 💪😃

[katywilliams]

Loved the cluster form of workout-ouch, but in a really good way😂Kayleigh and Jason, you choreograph and record the most amazing workouts- you are so appreciated 🎉❤Thank you, thank you and thank you from the bottom of my heart, and every muscle your classes hit😂❤

[sabrinnahe.]

This is a tough one, but I made it. I pushed myself with heavier weights and surprised myself. These strength classes are so worth it. I love it❤❤

[gabrielleharris]

I started working out with you a few weeks ago. You are my absolute favorite. Thank you for always reminding me about my wrists and pushing through my heels. I also have pugs. I knew you would be awesome when I saw the pug, lol❤

[tdrabble]

Love the clusters. This was fun. I just found your videos two weeks ago and I’m already shifting up the weights. Can’t wait to get stronger with this one!

[bethhunt]

FANTASTIC workout! I'm so shaky! Lol. Also, thank you for mentioning that curtsy lunges need to be done with hips square. I had no idea and as SOON as I squared my hips, I could feel it in my outer thigh and rear so much more!

[LozzieMac]

I’m feeling this in my hams after doing this workout yesterday! Used a new kettlebell. Great workout Kayleigh thank you!

[TimberlakeYoga]

Hello Kaleigh ❤ It's been a while since I've commented on one of your videos...but I'm still lifting weights and cycling with you at least 3-4x/week. It's also been SO fun and motivating to watch you kick butt while pregnant (I'm currently 18 weeks with my first 🎉) Thank you for making such a positive impact on my life and hundreds of thousands of other people, too! (PS I shed some tears watching your gender reveal and hearing about the love you're getting from uppababy! My husband and I are trying to get a good deal on a uppababy stroller hehe ❤)

[ErinKavaney]

Thank you for everything that you do! Yours are the only workouts I consistently show up for because they are so good, and I love your personality and energy - and your pups!

[andigray]

Did this for my Saturday strength since no lives for the holiday and WOOOOWIE!!! Earned that yummy BBQ food this was tough in all the best ways! Ty as always and happy Memorial Day!

[thewigglebum]

clusters... wow!!! making these frosty NZ mornings sweaty xx

[janene.f]

First time on your channel—loved it! I liked alternating the focused sets and cluster sets…but the cluster sets were killer 🔥🔥. Thank you so much!❤