We are working it ALL in this full-body strength builder! In today's training, we will work through 7 circuits, each circuit focusing on specific muscle groups to build total-body definition! In each circuit, we will have 5 exercises and with each exercise give it your all because of our no-repeat workout style! Some circuits will incorporate peripheral heart action training which alternates upper and lower body for increased cardio output, muscular endurance, increased metabolic rate, and improved strength and performance. We will also incorporate lots of core and stability training. This is going to be a super effective 45 minutes for our full-body strength session! I absolutely loved the structure of this workout and I hope you do too!
45 MINUTE NO WORKOUT FULL BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 50lbs / 4.5 to 22.6kg When selecting a weight for this workout, you want to lift moderately heavy to heavy!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- MINI RESISTANCE BAND OR BOOTY BAND
STRUCTURE
7 CIRCUITS - EACH CIRCUIT WILL INCLUDE 2 MUSCLE GROUP COMBOS
5 EXERCIES PER CIRCUIT
NO REPEAT STYLE
WORK: 45 SECONDS REST: 20 SECONDS
REST BETWEEN ROUNDS: 45 SECONDS
EXERCISE LIST
CIRCUIT 1 | SQUATS & SHOULDERS
- GOBLET SQUAT
- SUMO SQUAT
- ARNOLD PRESS
- KNEELING LATERAL RAISE
- SQUAT AND PRESS
CIRCUIT 2 | DEADLIFTS & ROWS
- ROMANIAN DEADLIFT
- SUMO DEADLIFT
- BENT OVER WIDE ROW
- ROTATING ROW
- SUMO ROMANIAN DEADLIFT AND CLOSE GRIP ROW
CIRCUIT 3 | BICEPS & ABS
- KNEELING BICEP CURLS
- HAMMER CURLS WITH A TWIST
- BUTTERFLY REVERSE CRUNCH
- LEGS UP ROPE CLIMB
- SINGLE LEG WIDE CURLS
CIRCUIT 4 | GLUTE BRIDGE & CHEST
- GLUTE BRIDGE
- NARROW GLUTE BRIDGE
- CHEST FLYS
- PUSH UPS
- GLUTE BRIDGE CHEST PRESS
CIRCUIT 5 | KICKBACKS & CORE
- KICKBACK - ONE SIDE
- SWITCH SIDES
- DEAD BUG
- ISO-HOLD MARCHES
- PLANK WITH ALTERNATING LEG LIFTS
CIRCUIT 7 | CALVES & WALL SITS
- WALL SIT
- WALL SIT WITH ALTERNATING EXTENSION
- CALF RAISES
- GLUTE BRIDGE CALF RAISES
- WALL SIT WITH ALTERNATING CALF RAISE
CIRCUIT 7 | TRICEPS & OBLIQUES
- KNEELING TRICEP OVERHEAD EXTENSION
- TRICEP KICKBACKS
- BEAR CRAWL HOLD WITH OBLIQUE TWIST
- HEEL TAPS
- NARROW PUSH UP WITH KNEE PULLS
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! 👉 https://youtu.be/IjH_8pdybfs
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CHAPTERS:
0:00 - 0:13 INTRO
0:14 - 4:15 DYNAMIC STRETCHES
4:16 - 9:52 SQUATS & SHOULDERS CIRCUIT 1
9:53 - 15:43 DEADLIFTS & ROWS CIRCUIT 2
15:44 - 21:35 BICEPS & ABS CIRCUIT 3
21:36 - 27:26 GLUTE BRIDGE & CHEST CIRCUIT 4
27:27 - 33:15 KICKBACKS & CORE CIRCUIT 5
33:16 - 39:06 CALVES & WALL SITS CIRCUIT 6
39:07 - 44:59 TRICEPS & OBLIQUES CIRCUIT 7
45:00 - 45:44 OUTRO
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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.