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

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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.

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