20-minute NO REPEAT Upper Body Strength Training
Спорт
We've got 20 minutes to build a strong upper body! This is a total upper body blast that targets the biceps, triceps, chest, back, and shoulders with isolation exercises as well as pulse finishers in each round! During this strength training sessoion will work through a total of 5 rounds, lifting HEAVY to build and define the muscles. We will train in a no-repeat format which always makes the time fly by! You will be amazed at what you can accomplish in 20 minutes! Strong upper body, here we come!
20 MINUTE UPPER BODY STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs / 4.5 to 11.3kg This is a heavy lift day, so pick a challenging weight for each exercise. Drop weight to moderate for pulse sets.
- EXERCISE MAT
STRUCTURE
5 TOTAL ROUNDS
4 EXERCISES PER ROUND (3 FULL RANGE & 1 PULSE)
NO REPEAT STYLE
FULL RANGE SETS
WORK: 45 SECONDS REST: 20 SECONDS
PULSE SET
WORK: 30 SECONDS REST: 10 SECONDS
REST BETWEEN ROUNDS: 45 SECONDS
** FOR ANY OF THE KNEELING OR SEATED EXERCISES THESE CAN BE DONE STANDING.
EXERCISE LIST
ROUND 1 - BICEPS
- BICEP CURLS
- KNEELING HAMMER CURLS
- HANG CURLS
- BICEP CURL PULSES
ROUND 2 - TRICEPS
- TRICEP KICKBACKS
- SEATED TRICEP OVERHEAD EXTENSION
- TRICEP PUSHUPS
- TRICEP PUSH PULSES
ROUND 3 - BACK
- ALTERNATING DEADSTOP ROW
- PRONE SWIMMERS
- KNEELING WIDE ROW
- PRONE PULL PULSES
ROUND 4 - CHEST
- KNEELING CHEST FLYES
- HAMMER CHEST PRESS
- HIPS UP PULLOVER
- CHEST PRESS PULSES
ROUND 5 SHOULDERS
- L- RAISE
- KNEELING ARNOLD PRESS
- SEATED SHOULDER PRESS
- SHOULDER PRESS PULSES
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH f...
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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.
Пікірлер: 221
Strongish ..using 4 and 6 kg as it’s my first time and I’m 62 !! Thank you
Love your workouts🩷. I am 75 years young( by the grace of God💕) this was a great workout. Used 8&10 pound weights. Thank you!
Strong Upper Body!!! Am I the only one that felt like it was more than 20 mins, but I did it 😂😂
@satua7979
Жыл бұрын
No you weren’t- was doing this with a friend and - well - it was really hard! 😂🎉❤❤
@meganhermansen5174
Жыл бұрын
Strong upper body!!!
@user-jv5qu8if4r
10 күн бұрын
Same half way through the video I was convinced it was almost over but I i throughh😂
Leaves me panting with my 9lbs! Not bad for a 72year old though and considering I just started with you! Love your video. Thank you so very much.
Feeling so strong in my upper body! Holy cow those sitting shoulder presses were tough but amazing this was fun because it was so different thanks again Kaleigh!
O. M. W. This workout was fantastic. I am already feeling the muscle soreness setting in and my arms and shoulder muscles are SHAKING!!!!
Well that was delicious feeling! Thanks Kaleigh! And Jason, I love the 4 screens showing the upcoming exercises. Brilliant!
@willowjones9876
Жыл бұрын
Can I also suggest putting all the post lifting stretches into a playlist so that they are easy to find. I have no patience to scroll on my phone trying to find the stretch.
Strong upper body!!! Only 24 mins but felt like 40 😅 Thank you SO MUCH for these amazing workouts!
LOVE these workouts! Thank you for providing so many diverse options. I'm getting stronger each day!
Simple and effective! Love this format
You are my new favourite personal trainer! And this is my new favourite workout 💪 I’m 52 and trying to strengthen my body using weights and so glad I found you. Thank you!
Thanks so much! You are so amazing to share all these exercises with us. Truly grateful 🙏
Loved the format! brilliant. Thanks Kaleigh
Wowza! Loved the variety on the mat! So good! Thank you!💪💪
This is my all-time favorite workout. I surprised myself and used my 15 pounders in some of the sets and my 10s in the others. I love these workouts and definitely see more definitions in my arms and legs. I've learned so much from you. Thank you Kayleigh for everything you and your husband do for us❤❤
STRONG UPPER BODY. I JUST FOUND YOUR WORKOUTS, THANK YOU!
💪 arms & upper body. I’ve been increasing my weights through the weeks and so happy with how far I’ve come. Thank you!
Arms are on fire! Another good one! Thanks 😊
That one was a killer! You really pushed me to my limit with that one! I thought it would be tough but holy cow it was more than that. LOVED it
One of my favorite upper body workouts! Loved the variety here. Thanks for a fun arm session!
Nice workout! You are easy to follow thank you! Love it!
Love this workout!!
strong upper body! just discovered you and love your vids
Happy ChooseDay! 1st timer here and the burn was REAL. Look forward to more workouts.
This was great! Strong! That was sneakily difficult. Loved it!! Thank you KC!!
Wow! Strong upper body! I feel the burn every time with your workouts! Thank you Kaleigh!
Love your workouts. Thank you!!
Strong Upper Body, Strong Mind, Strong Mum 💪🏼 thank you so much ❤️
Excellent workout, Very thorough and Interesting it went fast Thank you Kaleigh ‼️💜💜
Arm Boss!! Moved a yard of pea gravel this weekend, couldnt have done it without regularly training with you!
This was great! My first time doing one of your workouts and I'm hooked. Subscribed!
Loved it 😍 💪🏼 can’t wait to do it again 😅 thank you Kaleigh 💜
Kaleigh, that was a hard 20 minutes!!! Fantastic.....thank you.
You rock! Love your workouts!!
Strong upper body! Another killer workout!
Found you tonight and worked out with you for the first time tonight. Thanks for getting me back into strength training.
Strong upper body! Subscribed, thank you for that quick, killer workout!
Definitely felt this, strong upper 💪🏽 body workout ❤
Love love love this and u!!!!
This was soooo freaking amazing!!!! 💪🏼
Strong Upper Body! This was amazing! Thank you!
Strong upper body! Loved it! Thank you!:)
Amazing!! Thanks so much.
Awesome 20 mins! I was giggling when your pup was performing❤
I love your workouts, they really kick my butt!
New workout from you on me and I loved it! Twinned it with elliptical and rowing training - perfect! My arms are gonna know about it later 💪🏻
You’re the bomb!!!! 💪💪💪 Strong upper body!!!!!
Great strong upper body! Loved your video! Thank you!,,❤
Love the energy
Love the no repeat work out thank you
Strong upper body that is hurting, but a good burn.
I love it!!! Great workout!!! My upper body on fire🔥🔥🔥 🥰🥰🥰🥰❤❤❤ thank you Kaleigh!!! 😘😘
strong upper body! Thank you! this was great!
tried this for the first time as a finisher, definitely will try it again!! definitely felt the burn it was good!! Thank youuuu!!
Thank you dear, this was so amazing that I did it towice. The way you talk to us during the exercise is exception and has advantages like we don't need starring the screen contantly so we are free to do movements completely also, youe words are ecnouraging and inspiring. Thank you again ❤❤❤
Supersets! Loved that one!! Itll be my go to on days there arent new videos!
Rocked it. Pushed it . This girl be strong!
Finally was able to do this workout. Wow!! So tough but I felt so good afterwards 💪❤️
Can barely type! That was an amazing workout (yes, even the V-sit shoulder press!) Thanks ❤
Thank you so much for this 😊❤
Strong upper body!! Some were tough. But loved the variations
That was fantastic!!😊
That was great, thank you!!
OMG..strong upper body!!!! Can't use my fingers to type...oh and I LOVEEEEE the 4 preview pics at each muscle group exercise. .THANKS SO MUCH such an awesome workout :)
Great workout. Thank you.
Loved this one for two reasons: the sitting variations and how you grouped them. The only thing I didn't like was the repeats, but it helps me also get mentally stronger. Also noticed today that tricep push-up's are getting slightly easier! I have been following SSS loosely 😊Thanks!
Thank you for a great workout! My triceps are burning! Will definitely feel it in the next few days!
That was awesome! Love no repeats😊
This is such a great workout, Kaleigh! The pump my arms were sporting at the end of this was major. Ironically I was using all the same weights as you so it was encouraging to see that you also needed breaks when I did -- that last shoulder round was killer. Thanks!
I really love this workout. My first time doing it and I used 5 and 3 lbs but look forward to getting stronger.
Loved this workout. Easy to follow and I like that you didn't cut out when you had to pause or switch to a lower weight but keeping it real 🙂
Strong upper body! I do your cycling classes, this is my first strength workout with you. I will be back!!!
Strong upper body 💪 Thank you!
Love to workout my upper body, getting a Stronger Upper Body 😊Ty KC for another Awesome Workout 💪
Great workout! Love the compound moves incorporated into your workout 🎉😅
Enjoyed that - my shoulders were burning on those last pulses!! Thanks.
Strong upper bodyyyy!!!! It's shaking but strong
Amazing!!!
Strong upper body! That felt so good ❤❤❤
Wowzers!! Strong upper body! 🔥🔥🔥…now they feel like jello! Love it! Thank you KCF!!🩵🩵🔥🔥😘🩷
Strong upper Body!! On fire, ouch, but in a good way. ❤💪🏼🔥
Did this as an add-on to one of the leg workouts - now I‘m absolutely finished 🥵💪🏻👊🏻🔥. Thank you for the burn!
You are the bomb❤Love ya Kayleigh and Jason🎉
Done. Thank you!
Short and Sweet .... feeling the burn 🔥
Strong upper body! Great workout! This was my finisher after 30 mins of spin 🤩🏋🏼♀️
I am 19 and very small for my age and too light weight. And weak. And I work a job that I like but its hard since I got to be able to lift up to 50lb by myself. I been doing little workouts and wasnt feeling enough burn to satisfy me of completion for the day. So I searched up videos involving lifting. And this video gave me exactly what I wanted, that satisfying burn of a success workout. Thank you for taking time to make these videos. 💪🙂👍 🔥 New sub right here!
Wow! That was a burner! Good music choice too.
New sub loved this workout!!! 💪🏾💪🏾
I am relatively new to weight training and this was awesome!! I learned so many new exercises to incorporate into my routines. My arms feel like mush, but I did it. 💪
Strong upper body and temporary noodle arms!! Love you Kaleigh!
Oh yeah! Strong upper body baby!! ❤💪🏼👍🏼🔥
Yes I’m feeling stronger. Thanks 😊
Semi strong. New subscriber to your channel. I did complete the workout. I am almost 53 years old and have had some health issues. I am now getting back into feeling better. I used lighter weights, but I know I will be lifting heavier soon. I loved this workout!!
Strong upper body my new favorite! It’s so hard but feels good when I finish 🎉
Great intense workout. 2nd last exercise was indeed a tough one!
I don’t know about strong arms right now but definitely feeling like jello lol! Very strong upper body workout! Be blessed ❤
Thanks!!
My strong upper body...thank u
Lovely workout