30-minute KILLER Upper Body & Abs Workout

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

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!
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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.

[KaleighStrength]

What word or short saying do you think describes this workout?! I've left mine!!!

[tanafengya]

My word: thankful. I’m so thankful I’m physically able to do this! ❤

[RockySmokeySushi]

LMAO omg... "😂the crazier the hair, the crazier the workout" - so true babe, so true

[AKFlynn]

My phrase was "Ack, don't drop the dumbbells!!" My arms were SHAKING by the time we reached the abs portion! Great workout 💪

[egratz]

Progress. This was the first time I was able to use 16 pound weights for chest press. The rest was 10 pounds. Loved this format and the time flew by. Thank you!:)

[erinswade]

Whoa! Probably THE most challenging upper body workout EVER! 💪🏻

[OddWeird]

My word for the day is OMG. 😂 As in omg my arms are shaking. Seriously though, I was able to purchase and use 15 lbs dumbbells for the first time ever this past week thanks to you.

Your instructions and descriptions and encouragement has been so helpful. I wasn't able to use them this whole workout, mind you. But still! Next up, 20 lbs!

[sylviamb]

06/20/23: Rican Captain's Log: On this June SSS, my one word is: accomplished! Managed to use 15lb DB's almost the whole way through until we got into the presses, kept the essentials at 15lb's but the presses at 10lbs. Almost broke max effort for my arms! But I feel like I accomplished so much with all these workouts and I cannot thank you Kaleigh enough for keeping it real, accountable and getting to know you even more with the funnies, LOL!

[gracepatchett_]

My word is growth!!! Not just my biceps and AB’s but my ability to weather all the things that are thrown at me by being mentally and physically strong!

[lillian_]

Just completed it! Now ima go reward myself with some yoga, stretches, and some water🤣❤️

[MeetaA]

My word / phrase of the workout: bring it on! Felt incredible after this. 🎉

[jodyhavens]

I'm so excited! I moved up in weights and wow, do I feel it!! My word is SHAKY!!! I was afraid I was going to drop a weight on my face during those chest presses!! :) Great job Kaleigh! Thank you!!!!

[Kujhawks]

I don't remember the last upper body workout I did that had sweat absolutely pouring! This was intense! I liked the format in this one. It was really unique! My word for this one... heating pad! Thank you for another wonderful workout!

[alannebaker]

My word is "tough!" It definitely made me recognize some things I need to work on!

[debbiemayberymaybery]

This is still a workout I do over and over again. I love the 5 repeat essential moves with extra move in between. Don’t know why but I love this workout the most so far. Like all of them but this format is my favourite. Plus we have push and pull. EXCELLENT WORKOUT. Ithibk I have done it about 8 times already. Love it.

[MoveWithMeshiaaaa]

Love this structure . Adding this to my routine

[janicemp]

Word for this Loved this workout format.

[sophiascarlett]

My word is: Development. From where I was when I started to where I am now. Thank you so much. ❤

[emilys]

My word for this workout is: inspiring

[JoshIdachaba]

My word is TOUGH! This workout really challenged me physically and mentally!

I also challenged myself by bumping up my weight for the last round of chest press. I surprised myself with how well I met the challenge! 💪🏾