We are combining build sets and an AMRAP for muscular strength and definition!!! This is a fun workout with loads of variation to challenge our muscles and keep things interesting!
We will have both isolation and compound exercises for the upper body and lower body to be sure we are targeting all of our major muscle groups! You will only need dumbbells for this workout!
A build set is 3 sets, 2 sets are a superset combo of two different exercises and the last set is a combo of sets 1 and 2. This is a fun structure to continue to build on to each move!
The AMRAP round is our final push to maximize and finish out our 30 minutes! The AMRAP will consist of 4 exercises with increasing reps of 5-10-15-20. We will work through as many rounds as possible of those 4 exercises!
30-MINUTE CHEST & BACK WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED - DUMBBELLS- Dumbbell weight is relative to you, each exercise, and what allows you to keep good form! I used a range from 10lbs to 25lbs / 4.5 to 11.3kg When selecting a weight for this workout, you want to lift moderately heavy and then drop the weight just a bit for the AMRAP round! - EXERCISE MAT
STRUCTURE - 7 BUILD SETS - SUPERSET + COMBO OF THE BUILD SET - 3 SETS PER BUILD SET - WORK: 45/60 SECONDS REST: 15/30 SECONDS - 5 MINUTE AMRAP FINISHER - GET AS MANY ROUNDS OF OUR 4 EXERCISES
EXERCISE LIST BUILD SETS - ROTATING SHOULDER PRESS | SQUAT -- ROTATING SHOULDER PRESS WITH SQUAT - TRICEP KICKBACKS | RENEGADE ROW -- PLANK WITH ROW AND TRICEP KICKBACKS - GOBLET SQUAT | ALTERNATING REVERSE LUNGE -- GOBLET SQUAT TO ALT. REVERSE LUNGE - ROMANIAN DEADLIFT | BENT OVER ROW -- ROMANIAN DEADLIFT TO ROW - HIPS UP CHEST PRESS | GLUTE BRIDGE -- GLUTE BRIDGE TO CHEST PRESS - BICEP CURLS | SUMO SQUAT -- SUMO SQUAT TO CURLS - LATERAL LIFT | CURTSY LUNGE -- CURTSY LUNGE TO LATERAL LIFT AMRAP - AS MANY ROUNDS AS POSSIBLE! - 5 REPS OF PLANK TO LOW SQUAT AND CURL - 10 REPS OF PUSH PRESS - 15 REPS OF SQUAT PULSE - 20 REPS (10 REPS ON EACH SIDE) OF PUMP CURLS
I am so glad you joined me for this workout! It's always better to workout with a friend!
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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.
