30-minute STRENGTH & CONDITIONING with Dumbbells | Full Body NO REPEAT Workout

Workout with me as we burn fat and build muscle! This 30 minute no repeat full body workout includes both strength and cardio moves for one intense training session! Strength and conditioning is a great way to train if you are looking to build muscles and improve power! The structure for today's workout includes 10 trisets with 2 strength exercises and one cardio-power exercise. This workout will be tough, but the time will fly by and by the end, you will feel amazing and also reap the benefits of a stregnth and cardio workout!

This workout is perfect if you are looking for a high intensity workout that is low impact because I will offer modifications throughout the workout to make this workout knee friendly and low impact!

30 MINUTE STREGNTH & CONDITIONING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 35lbs / 4.5 - 18kg When selecting a weight for this workout, you want to lift moderate to moderatly heavy! Drop your weight about 5-10lbs or 2-4.5kg compared to a heavy lift day!
- EXERCISE MAT

OPTIONAL EQUIPMENT

STRUCTURE
10 TOTAL TRISETS
2 STRENGTH EXERCISES
1 CARDIO EXERCISE
WORK: 45 SECONDS REST: 30 SECONDS

EXERCISE LIST
TRISET 1
- BICEP CURLS
- SQUAT TO SHOULDER PRESS AND ALTERNATING KNEE PULLS
- DOUBLE KNEE PULLS
TRISET 2
- 3 PT. LUNGE - ONE SIDE
- SWITCH SIDES
- JUMPING LUNGES
TRISET 3 - ANKLE WEIGHTS
- STRAIGHT LEG LIFT - ONE SIDE
- SWITCH SIDES
- PLANK MOUNTAIN CLIMBERS
TRISET 4 - ANKLE WEIGHTS
- SIDE PLANK WITH LEG LIFT - ONE SIDE
- SWITCH SIDES
- REVERSE TABLE WITH ALTERNATING KICKS
TRISET 5
- SQUAT PRESS
- SUMO ROMANIAN DEADLIFT
- SQUAT JUMP
TRISET 6
- SINGLE ARM SUITCASE SQUAT AND TAP - ONE SIDE
- SWITCH SIDES
- CROSS JACKS
TRISET 7
- SINGLE ARM ROW ON ALL 4'S WITH OPPOSITE LEG LIFT - ONE SIDE
- SWITCH SIDES
- JUMP ROPE KICKS
TRISET 8
- PRESSBACKS
- SUMO W/ 3 PULSE
- NO BALL SLAMS
TRISET 9
- PUSHUPS
- GLUTE BRIDGE
- ROTATING 4 JABS
TRISET 10 - DUMBBELL OPTIONAL
- CRUNCH WITH DUMBBELL
- BICYCLE CRUNCH WITH DUMBBELL
- PLANK JACKS

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.

[rebekahtapping]

I’m on a cruise, at sea today, it really tested my balance! Plus the lack of air con made it so sweaty!! Needed to be done.

[mkc]

Kaleigh I am new to your videos and I’m impressed. I keep coming back because you work with us, your positivity, excellence, communication, so many workouts to avoid boredom, and you never take the Lord’s name in vain. Seriously appreciate that so much. Other workout videos have lost my viewing because it’s offensive to hear that repeatedly. You do an amazing job, looking forward to more workouts. Thank you!

[asherkimber]

Really love the new set up of longer modification on screen and the clip of the next exercises! So helpful. This was such a tough and rewarding workout!

[Mel_yeah]

Hated every second of this. 10/10 would do again.

[camyam]

Sweating for sure. I love your workouts. Thank you, Kaleigh.

[kathytran]

love this structure of workouts! more like this please 🙏

[TerriTie]

I was so sore today from yesterday’s workout. I wasn’t sure if I should exercise, but I feel so happy I did as it made me feel so strong completing this workout! There will be days that I should listen to my body and rest as well to make this a lifestyle but today wasn’t one of them 😁💪

[sabrinnahe.]

So fun, but so hard. I've been loving these workouts with weights. Thank you Kayleigh and Jason for all you do for us❤❤

[sanphoenix]

This was a tough workout! Thanks Kaleigh 🎉🎉🎉😊😊😊

[tijanajurisic]

Thank you for knee modification❤. It was sweaty, hard and fun😊

[MamaSueWise]

Sweaty one for sure! Fast-paced, functional exercises are so effective!! This went by so fast!!

[hayashi]

Love your workouts, creative, unique, and various!

[pamgirard]

Absolutely love this format! Thank you KC for always keeping it interesting.

[laurenader]

This workout was amazing. Thank you thank you. I SO appreciate how much time and planning you clearly put into all of your videos (these and the cycling). You care and it shows! Keep doing what you’re doing.

[kshotwell]

Hi Kaleigh, this was a surprise work out for me. I’ve been doing your 30 minute strength workouts for three weeks and nothing has prepared me for today’s additional cardio segment. Definitely got my heart rate up and the sweat pouring. Great work out. Thank you.

[rochellekeshap]

Yes - thank you! Love the modifications staying on screen and love the percentage in the top right. That was tough!

[lynngardner]

Whoo hoo! Sweat fest! I loved this workout and I absolutely crushed it! I loved the format! I love full body and I love compound moves! I like the no repeat too! More like this one please and thank you!

[katiejenkins]

I"m so glad I found your channel, I've loved every workout so far!

[ApplePryor]

Week 5 - Sweet Summer Sweat - Day 32 - Done. Ankle weights! Love to see them in the workout sessions! Busy day, definitely a blessed day today! Ending it with this awesome workout session! Thank you Kaleigh! Just want to mention I LOVE the trio views for the upcoming exercises - helps tremendously for what to expect visually!🏁WINNING🏁⚡🔥⚡🔥⚡🔥⚡

[joellenaten]

Love no repeat workouts! That was a sweaty one. 🥵