BUILD STRENGTH & DEFINITION | 30-minute Upper Body & Abs Workout with Dumbbells

We have 30 minutes to define and strengthen our upper body and abs! We are mixing things up with abs first followed by a heavy lift upper body workout! This workout will include 2 rounds, one focused on abs and one focused all on the upper body. You will only need your dumbbells for this workout and if you have an exercises box or chair, have that ready as well! If you don't have a box or chair, you can do the exercises standing! During abs we will target our entire mid-section and the upper body strength training will develop your biceps, triceps, shoulders, back, and chest! This is a power-packed strength session, so grab your dumbbells and let's get strong!

30 MINUTE UPPER BODY & ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs / 4.5-11.3kg When selecting a weight for this workout, you want to lift heavy!
- EXERCISE MAT

OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR - Modifications are noted below if you don't have a box or chair!

STRUCTURE
ABS ROUND
6 EXERCISES
2 TIMES THROUGH EACH IN VERTICAL LOADING FORMAT
WORK: 40 SECONDS REST: 15 SECONDS
REST BETWEEN ROUNDS: 45 SECONDS
UPPER BODY ROUND
7 EXERCISES
2 TIMES THROUGH IN A HORIZONTAL LOADING FORMAT
WORK: 50 SECONDS REST: 20 SECONDS

EXERCISE LIST
ABS
- R-C-L-C CRUNCH
- LEGS UP ROPE CLIMB
- IN AND OUT HEEL TAPS
- PLANK ROCKS
- STAGGERED REVERSE CRUNCH- ONE SIDE
- STAGGERED REVERSE CRUNCH- OTHER SIDE
UPPER BODY
- SNOW ANGELS
- BICEP CURLS
- CHEST PRESS
- SEATED OVERHEAD TRICEP EXTENSION (MODIFICATION: STANDING)
- SINGLE-ARM ROW - ONE SIDE (MODIFICATION: USE LEG FOR SUPPORT)
- SINGLE-ARM ROW - SWITCH SIDES (MODIFICATION: USE LEG FOR SUPPORT)
- SEATED SHOULDER PRESS (MODIFICATION: STANDING)

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.

[sherrigibbs]

This was a great one!. I love the heavy weights.

[lindameyer]

This was an awesome workout! Thank you!

[sabrinnahe.]

This workout really kicked my butt, but when I completed it, I was jumping and and yelling, woo~~hoo, I made it! Today I worked out with 15 to 20 pound weights and boy, it was tough, but so worth it. Thank you, Kayleigh, for pushing me to realize I have no limits❤❤

[TheVixenWorkout]

you're amazing everyday, i love your workout, thank you so much

[melissanathan]

Loved the abs up front❤ Great workout!

[OldPecanHomestead]

So fun! The reverse was great, I like a good mixture.

[xuranwang]

LOVE YOU! Kaleigh. My back hurts every day I am awake in the morning and after following, my back is getting better and better. Thanks so much!!!

[JacquelineIBP]

I liked the ab switch up! 🎉 Thanks for a nice morning strength session!

[annegyurnek]

Oh my gosh!! I'm so glad I wasn't the only one who hit failure 💪💪💪♥️♥️♥️ thank you Kaleigh!

[ApplePryor]

Week 2 - August Intermission - Day 9 - Done. Chest Press is like 3rd Position to me - I ABSOLUTELY LOVE THEM!!!😄 Shoulder shake and failure maximized! So happy about the growth and progress shoulders are making! Thank you Kaleigh! This was a strong workout session! Now to (Great) the day!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[chrispaille]

Although I’m completely spent, this has been my favorite workout so far. I loved getting the ab workout done first and then the arms. I feel invigorated and ready for the day. Thanks Kaleigh!

[nathaliecouture]

Thank you, I love your workouts! I want to work my muscles to get definition, so your workouts are just perfect for me. The days I want to do cardio I'm going outside for running or biking. So happy I found your channel 😊

[carrielauzon]

I cannot tell you how much this workout helped me. I grabbed a 5lb weight for my injured arm, and just slowly went through the range of motion, while lifting as normal on my right side. Afterwards I was amazed at the improvement to my injured side! Thanks Kaleigh!

[katywilliams]

You are awesome Kayleigh, I love working out with you!! You are so fun and encouraging, and therefore I am able to achieve all that you set forth in your routine 🎉❤Love you and Jason ❤

[erinswade]

Wow! What a fantastic upper body and abs workout! Love the focused upper body strength! Lots of abs today, too! Starting with abs had my brain thinking we were at the end before we even started! Haha!

[lauraboisvenue]

This workout was killer. My arms are toast!! I love Kaleigh's workouts!!❤

[Christie]

Abs first was a great shake up! I definitely needed to adjust my weights with the back to back approach!! ❤❤❤❤

[NattyLane]

Such a great ab workout! And arms and shoulders are feeling it too…in the best way though!!Thank you 😊

[annetremblay]

Loved the curnchs 🥹💜 and arms are shaking 😬 thank you for these upper body and abs workouts 💪🏻 love them !

[dinagraham]

Loved the mix up today KC! Thanks so much!!❤💪