20-minute NO REPEAT Upper Body Strength Training
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- čas přidán 9. 09. 2024
- 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.
Strongish ..using 4 and 6 kg as it’s my first time and I’m 62 !! Thank you
Didn’t notice the snoozing pug and pug decor until half way through and absolutely love it ❤
Strong Upper Body!!! Am I the only one that felt like it was more than 20 mins, but I did it 😂😂
No you weren’t- was doing this with a friend and - well - it was really hard! 😂🎉❤❤
Strong upper body!!!
Same half way through the video I was convinced it was almost over but I i throughh😂
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!
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.
O. M. W. This workout was fantastic. I am already feeling the muscle soreness setting in and my arms and shoulder muscles are SHAKING!!!!
Strong upper body!!! Only 24 mins but felt like 40 😅 Thank you SO MUCH for these amazing workouts!
Well that was delicious feeling! Thanks Kaleigh! And Jason, I love the 4 screens showing the upcoming exercises. Brilliant!
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.
Wow! Strong upper body! You have the best 20 and 30 minute workouts! Thanks!
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!
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!
STRONG UPPER BODY. I JUST FOUND YOUR WORKOUTS, THANK YOU!
Strong Upper Body, Strong Mind, Strong Mum 💪🏼 thank you so much ❤️
Simple and effective! Love this format
Thanks so much! You are so amazing to share all these exercises with us. Truly grateful 🙏
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❤❤
Happy ChooseDay! 1st timer here and the burn was REAL. Look forward to more workouts.
Great upper body workout. It was tough, but effective. Thank You!!
LOVE these workouts! Thank you for providing so many diverse options. I'm getting stronger each day!
Arm Boss!! Moved a yard of pea gravel this weekend, couldnt have done it without regularly training with you!
Nice workout! You are easy to follow thank you! Love it!
Strong upper body!! Some were tough. But loved the variations
Excellent workout! My first of yours. ❤❤❤
This was great! Strong! That was sneakily difficult. Loved it!! Thank you KC!!
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
Strong upper bodyyyy!!!!
It's shaking but strong
Strong upper body! Another killer workout!
My strong upper body...thank u
Did this as an add-on to one of the leg workouts - now I‘m absolutely finished 🥵💪🏻👊🏻🔥. Thank you for the burn!
Superb routine. Haven't done a better upper body strength routine which covers every aspect related to the targeted upper body muscles. Will do this one again. Thank you @Kaleigh Cohen for this routine.
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!
07/18/23: Rican Captain's Log: On this July SSS, I have been doing the workouts but forgetting to log on here! My mind has been a wanderer lately and trying to stay off devices has been a goal of mine, and rather use the time for reading a book, in my hands, so going old school! We are so consumed on electronics these days, there comes a time where enough is enough, at least for me! This workout was one of those that since I use my PC to do them, it is a better alternative when needed as supposed to my cellphone! Plus I get to see my fav gal bigger on screen! Nonetheless, #strongupperbody was a challenging one and started heavy and then going down as my form was declining! But I got it done, so thank you Kaleigh for the encouraging words and your sparkling vibe babes, always!
Strong upper Body!! On fire, ouch, but in a good way. ❤💪🏼🔥
Strong upper body that is hurting, but a good burn.
Definitely felt this, strong upper 💪🏽 body workout ❤
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!
Holy smokes, that was tough in the best way! I love how strong I’m getting! I went up in weights to my heaviest (15lbs) and for some of the moves I realized it’s time for me to buy a heavier set of dumbbells. Thanks, Kaleigh!
This was great! My first time doing one of your workouts and I'm hooked. Subscribed!
Arms are on fire! Another good one! Thanks 😊
Week 7 - Sweet Summer Sweat - Day 44 - Done. Strong Upper Body!💪❤ Dead stop lift and v-seated lifts - isolation maximized! Very nice! Loved it! My shoulders are sizzling, that’s a very good sign! Thank you Kaleigh! Amazing workout session today!
🏁WINNING🏁⚡🔥⚡🔥⚡🔥⚡
Rocked it. Pushed it . This girl be strong!
Strong upper body my new favorite! It’s so hard but feels good when I finish 🎉
Found you tonight and worked out with you for the first time tonight. Thanks for getting me back into strength training.
tried this for the first time as a finisher, definitely will try it again!! definitely felt the burn it was good!! Thank youuuu!!
I love your workouts, they really kick my butt!
You rock! Love your workouts!!
You are the bomb❤Love ya Kayleigh and Jason🎉
Thank you for a great workout! My triceps are burning! Will definitely feel it in the next few days!
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 🙂
I really love this workout. My first time doing it and I used 5 and 3 lbs but look forward to getting stronger.
Strong arms, even had my hubby do the workout too.
Loved this upper body workout. I’m 66
Holy heck! Super tough, but I'm super Strong!!! Thanks for all you do! 🦾😅
Love this workout!!
Loved this workout!
Strong upper body! I do your cycling classes, this is my first strength workout with you. I will be back!!!
Strong upper body 💪🏼💪🏼🙌🏼 yea by the end of it I felt like my 10's were 20's for sure 😅
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. 💪
Arms are toast!
Very tough but I loved it!!!
can't take my eyes off your pug, so cute!!!
Strong upper body and temporary noodle arms!! Love you Kaleigh!
💪 arms & upper body. I’ve been increasing my weights through the weeks and so happy with how far I’ve come. Thank you!
Wowza! Loved the variety on the mat! So good! Thank you!💪💪
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!
Kaleigh, that was a hard 20 minutes!!! Fantastic.....thank you.
Strong upper body 💪🏼
Strong upper body🔥🔥🔥
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 ❤❤❤
Did this one again this week 😜🙈🙈WOW!
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 💪🏻
Strong upper body!!
Love to workout my upper body, getting a Stronger Upper Body 😊Ty KC for another Awesome Workout 💪
Strong upper body! 💪
STRONG UPPER BODY!!! struggled to type this!! 😂
Wowzers!! Strong upper body! 🔥🔥🔥…now they feel like jello! Love it! Thank you KCF!!🩵🩵🔥🔥😘🩷
Finally did this one last night, had trouble washing my hair this morning 😂 oh the shoulders, there are burning 🔥💪
Wow! Strong upper body! I feel the burn every time with your workouts! Thank you Kaleigh!
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!!
Enjoyed that - my shoulders were burning on those last pulses!! Thanks.
Yes I’m feeling stronger. Thanks 😊
STRONG upper body!!! Two days from now the arms gonna be sore 😂
Awesome 20 mins! I was giggling when your pup was performing❤
Oh yeah! Strong upper body baby!! ❤💪🏼👍🏼🔥
Strong Upper Body 💪🙌🔥
Wonderful workout. Tiring the targeted muscles at the same time training other parts of the body. Only concern is we don't have complete range of weights at home, specially the heavy ones. Still, I enjoyed it so much, not a minute of boredom!
Can barely type! That was an amazing workout (yes, even the V-sit shoulder press!) Thanks ❤
Shoulders are feeling it!
Daaaang! Arms feel amazing! Popeye strong 💪
Finally was able to do this workout. Wow!! So tough but I felt so good afterwards 💪❤️
Tough one. Did it!
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 :)
Strong upper body…..arms on 🔥
Strong upper body! Great workout! This was my finisher after 30 mins of spin 🤩🏋🏼♀️
Supersets! Loved that one!! Itll be my go to on days there arent new videos!
Strong Upper Body!!!O.M.G. My shoulders are on fire 🔥 I was laughing at myself until you lowered your weights too😂😂💪🏼💪🏼💪🏼THX!!
strong upper body!!!
I don’t know about strong arms right now but definitely feeling like jello lol! Very strong upper body workout! Be blessed ❤
One of my favorite upper body workouts! Loved the variety here. Thanks for a fun arm session!
Strong Upper Body! This was amazing! Thank you!