30 min. NO REPEAT STRENGTH, DEFINITION, ENDURANCE Upper Body and Abs Strength Training

Get your NEW & IMPROVED workout calendar: https://buymeacoffee.com/kaleighcohen/extras Building strength is so important to feel stronger in our everyday lives. This workout is a perfect structure to create that muscle endurance, definition, and strength! Today's no repeat workout is 30 minutes long and targets the upper body and abs. We will hit the chest, back, shoulders, biceps, and triceps, plus the rectus abdominus, obliques, and transverse abdominus! This structure is based on the 6-12-25 method, which is an amazing style of training! It allows for a varied structure, which keeps things fun as well as effective! We have 30, 45, and 60 seconds. The 30 seconds are for muscular strength, keep this heavy and slow! the 45 second round is all about hypertrophy, aka muscular definition. Keep this moderately heavy with a moderate tempo. And finally, keep up a quick tempo with light weight for the 60second round that maximizes muscular endurance. 30-MINUTE UPPER BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED - DUMBBELLS- Aim to lift heavy to light! This workout is best to adjust the weight as the work timer adjusts. The shorter the work timer, the heavier the weight. I used a range from 10lbs to 25lbs. - EXERCISE MAT OPTIONAL EQUIPMENT: -WRIST/ANLKE WEIGHTS -EXERCISE BENCH, BOX, OR STURDY CHAIR STRUCTURE: 7 ROUNDS of 3 EXERCISES EXERCISE 1: 30 SECONDS EXERCISE 2: 45 SECONDS EXERCISE 3: 60 SECONDS REST: 15 SECONDS ROUND REST: 30 SECONDS 6 AB EXERCISES WORK: 40 SECONDS REST: 10 SECONDS EXERCISE LIST -SINGLE-ARM ROW (L&R) -REVERSE GRIP ROW -RENEGADE ROW  -SEATED SHOULDER PRESS -LATERAL RAISE -ALTERNATING NARROW PRESS  -CHEST PRESS -CHEST FLYS -PUSH-UPS  -BICEP CURLS -HANG CURLS -PUMP CURLS  -TRICEP OVERHEAD EXT. -TRICEP KICKBACKS | DIPS  -DEAD STOP ROW -SEATED REAR DELT FLYS -PRONE PULLS  -PULLOVER -CLOSE GRIP CHEST PRESS -STAND. CHEST FLYS -SIDE PLANK ROTATION (L&R) -PLANK WALKS -CROSS-BODY CRUNCH -HEEL TAPS -DEAD BUG I am so glad you joined me for this workout! It's always better to workout with a friend! Kaleigh Finisher 👉https://youtu.be/g12oo9TOQ0o Don't forget to stretch! 👉https://youtu.be/SnczdEkUBvg MY LINKS: Amazon Storefront- https://www.amazon.com/shop/kaleighcohenfitness Like to know about my outfit?- https://amzn.to/41ZammW Become a member here- https://www.buymeacoffee.com/kaleighcohen KCF merch- https://kaleighcohen.com/shop/ Instagram- https://www.instagram.com/kaleighacohen/ Facebook- https://www.facebook.com/kaleighcohenfitness 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.