45-minute FULL BODY Strength Training
ฝัง
- เผยแพร่เมื่อ 4 มี.ค. 2024
- The ultimate workout to build strength, definition, and endurance! We are working full range and tempo training in this 45-minute strength workout! We are going to hit all of the major muscle groups in the upper body, lower body, and core!
With the structure today we are going to burn out the muscles so they can build back stronger! This will be a fun but challenging strength workout combining compound and isolation exercises and a variety of tempo styles like slow lows, pulses, 1/2 range reps, and iso-holds! We will train hypertrophy and muscular building during our full range set and then switch to muscular endurance during our tempo sets!
Our workout will also follow a peripheral heart action structure to boost the intensity and effectiveness even more! PHA training is when we alternate between upper and lower body exercises with little rest between, this will pump the heart rate up as your body works to push blood from the upper and lower body during our pushes! This is a great way to build lean muscle while burning fat! And the no-repeat structure is helpful to keep our focus and keep things fun and we only get one chance to work on each exercise!
In order to maximize the hypertrophy goal of this workout aim to use moderately heavy weights relative to you and your training level and the exercises that we are performing! You will know you picked the right weight if by the last 10-15 seconds of our 45 seconds of work, the reps are getting very challenging, but doable with good form! When selecting weights for the tempo work, you will want to lift light to moderate, this will increase your muscular endurance while allowing you to maintain proper form! The tempo set should be challenging, but doable for 30 seconds!
45-MINUTE FULL-BODY STRENGTH TRAINING WORKOUT EQUIPMENT, STRUCTURE, AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 5lbs to 20lbs / 2.2 to 9kg When selecting a weight for this workout, you want to lift light to moderate for the tempo work and moderately heavy for the full range work!
- EXERCISE MAT
STRUCTURE
11 UPPER/LOWER BODY EXERCISES
4 AB/CORE EXERCISES
FOR EACH ROUND 1 FULL RANGE EXERCISE & 1 TEMPO EXERCISE
FULL RANGE WORK: 45 SECONDS REST: 20 SECONDS TEMPO WORK: 30 SECONDS REST: 30 SECONDS
11 UPPER/LOWER BODY ROUNDS REPEATED 2X
4 AB/CORE ROUNDS 1X
EXERCISE LIST
ROMANIAN DEADLIFT | MID-RANGE 1/2 REP
REVERSE GRIP ROW | ARMS UP ALT. SLOW LOW
SUMO GLUTE BRIDGE | SLOW MID-RANGE 1/2 REP
NARROW CHEST PRESS | SLOW LOW
NARROW GLUTE BRIDGE | PULSES
PUSH UPS | SLOW LOW DEAD STOP PUSH-UPS
REAR LUNGE | PULSES *MOD SINGLE ARM KICKSTAND SUITCASE SQUAT
SWITCH SIDES
FRONT RAISE | ARMS OUT MINI CIRCLES
SQUAT | WALL SIT
BICEP CURLS | SLOW 1/2 RANGE REP
BICYCLE | SLOW & HOLD BICYCLE
DEAD BUG | SLOW TEMPO
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. - กีฬา
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The sounds I was making during those reverse lunges had my dogs very concerned 😂 thanks for kicking my butt!
Wow! Hardest one yet! I am 67 and 10 months out from a cervical fusion and 10 years out from a lumbar fusion. These are challenging, but superb, workouts. Thank you Kaleigh!!
I’m so very impressed 😊
I made this my last workout of 75 Hard. I almost cried at times but I finished with a smile on my face. 👍🏻👍🏻🎉🎉🎉🎉
I did it! Heart rate was high the whole time so you KNOW you’re kicking ass ❤
Thank you, Kaleigh! That was great! Very challenging. I can't believe how much better my push-ups are. I didn't realize how much stronger I have become these last two months 😊
wow this turned my whole day around! woooooooooooooo!!!!!
This is one of my favorites! I like the format - doing one exercise then again pulsing or slower, or holding.
Done!!! Go me!!!!! That one was REALLY a challenge. I'm actually looking forward to the soreness tomorrow! I love the reminder that I challenged my body after these really intense training sessions. And man, did that lofi stretch feel awesome after this one.
Wow! I did it! Thanks so much! 💪🏼👏🏼👏🏼👏🏼
i did it!!!! And I'm feeling awesome! Thank you! 🔥🔥🔥
This was AMAZING!! And I did it!!🎉
Your energy and spirit make this so much easier.. thank you
I loved the upper body lower body alternations and also the slow vs fast pace, I've never seen this kind of workout and I do a lot of workouts! Loved it!
Did it!! Wow! So tough! Loved it! Thank you 🩵🔥💪🏻⭐️🙏🏻🙌🏻
Wow! I did it! Tough workout….thank you I needed the push 😊
Did it,wow, what a burner!!❤
Great session! Enjoyed the various burns! Thanks.
I Did It!!!You are amazing!! Thank you so much for these awesome workouts!!! ♥
I DID IT!! Feels sooo good! 🎉
I did it & I loved every second!
Thank you, Kaleigh. I'm More muscular than my grown boys! You are the bessssttt!❤❤
Wowza! I did it! Loved this workout! Thank you Kaleigh! ❤
Now i'm super addicted with ur workout😩🥵
I did it!!!! 🎉 love the changes I am seeing in my entire body. Efficient and effective workouts! Thank you
Wow..thank you..I’m so proud I did it..I’m 65…you kept me going ❤
I did it!!!Thank you Kaleigh great workout❤
wow!!!! thank you! I LOVE longer workouts with short rest period 😍
Wow wow wow 🔥 🔥 🔥
I did it!!, 💪
You are the best!!,
Whew! I did it! I'm switching up my workouts this week and am so grateful that you give members early access to the new workouts each week. It helps so much with scheduling. Thank you❤
This is the second workout I've done with you since finishing 7 months working with a trainer to try my weight loss journey on my own. Your workouts do not disappoint and keep me pushing my body. I love lifting weights. I will look at your others too for options in the future.
I did it. I loved it (like all your workouts!)
I did it! Wanted to quit, but you kept me going!
Woohoo! I did it! Legs are on 🔥.
This was my favorite strength workout of B&B Thrive!!! 💪
thank you so much!! amazing workout!
Love coming back to this amazing workout. Everything is working and everything is burning 🔥.
Week 10 - B & B THRIVE - Day 65 - Done. Thank you Kaleigh for all the new strength workout sessions! Definitely appreciated and loved!🏁WINNING🏁
⚡️🔥⚡️🔥⚡️🔥⚡️
Loved the variety with this workout alternating upper vs lower made it go by so fast! Also I was amazed how clearly I could feel my biceps during those curls, it's so much easier to pay attention to form when the muscles are already "awake"!
I DID IT! Another exceptional strength workout 💪💪💪 Thanks, Kayleigh!
Training for a week long hike later this year that's been on my bucket list since I was a teenager! I'm 46 now whoop whoop. Thank you for helping me train for this challenge.
YESSSS I did it!!! wowza!!! thanks for a butt kickin start to my day!!
really great workout/ THANK YOU
I did it. Thank you
Man that was tough but a good one!! YOU ROCK
I DID IT!! I hate this one because it pushes me out of my comfort and limit so truly it’s a love and hate ! 😭😭 thank you I love your videos!! Helping a mama out
I DID IT! That second wall sit almost killed me but I persevered. Push ups on toes seem like something I will never get to but I’m going to keep trying! Thanks for continuing to challenge us!!
Crushed it!! Loved it!!
fully tore my right meniscus two years ago (if you like gross injuries, it was a bucket handle tear) and I've been slowly but surely getting back into weights more consistently. between strength workouts like this and your cycling channel, my butt has officially been kicked. really love the mix of tempos: it challenged my stabilizing muscles more than I thought possible. excellent workout!!!
Those pinned legs narrow glute bridges 😮😮😮
I was definitely baking cookies today 😂
Funny, I was thinking of cookies while working out today, too!
Loved that! Thank you!!!
I did it! I loved this workout! Thank you! 🎉🎉🎉 I yelled fire during the chest presses!
Awesome workout!
I did it! That was intense!
I love how these might be moves I’ve done so many times but this work out hit differently and was hard (good hard)! I hate doing strength workouts alone so Thank You!
I done it! I did it! I loved it! It really flew buy and seemed more like 30 min than 45. Thanks Kaleigh!
That was AMAZING!!!! Thanks Kaleigh. I did it!!🙏🙏💖💖
1st workout after vacation! Whoa!!❤❤❤
Omgggggg 🎉 the best one ever. I have been following your workouts for the past 3-4 months
Today I had an adrenaline rush and for the first time I clicked on a workout of yours that is more than 30 minutes
And omg my muscles are glitching while I’m walking.
Super grateful for you ❤
Enjoyed very much! Thank you!
I did it again 🎉🎉🎉🎉❤❤❤ thanks 🎉
I did it! 🎉
Thank you Kaleigh! Amazing as always!
I did it!!!💪🏼
I did it!!🎉 Kaleigh, that was tough but so good! 💪🏻 Thank you!!
I rarely comment but big thank you! I just noticed my legs getting toned. Your detailed instructions have kept me consistent and improved my form. I’m feeling stronger than ever. Also, you make me laugh!
Pls don’t be sorry.. WE ❤ feelin the 🔥🔥🔥
I did it! And I am 💀 what a workout!
That was the change I needed! Wow! I did it!
I did it! 🔥🔥
Completed my longest strength workout so far!!💪
A plank to finish for abs! Can you also recommend how to uplevel deadbugs? Really easy with wrist and ankle weights. Tips?
I did it!! 🎉🎉
I did it! 🎉🎉🎉
Wow this was great. I was shouting at you Kaleigh on those narrow glute bridges 😂😂
Obg treinos ótimo..❤❤❤❤❤❤❤❤❤
I did it! The 45 second push ups nearly killed me though😂🎉
Hardest one yet, but loved it, will definitely go back to it to build my endurance. Love your enthusiasm.. it’s infectious ❤
I did it! 🤗🤗🤗
Absolutely amazing workout!! Definitely feeling the burn. Loved the mix between upper and lower body! Your workouts are awesome!
Nice workout for my day off. I pushed the weights up. Hitting the next level💪🏻🐊
🎉 I DID IT🎉 Damn I'm gonna be feeling that one! Love your workouts!!
I did it!!!❤
Hi Kaleigh, it’s my first time watching your Chanel. I did it. Thank you! I’m feeling great and will be following!❤
Excellent program! And your encouragement & tips are excellent also! You keep it real & relatable!
I did it! Love your approach! The best fitness channel I have used so far. Thank you!
I was humming Kelly Clarkson’s “what doesn’t kill you makes you stronger” through those close knee glute bridges, but I didn’t quit! Thank you for your encouragement Kaleigh!
thank you! Love this workout so much!💕
Love the 45 min full body. ❤awesome
I did it!!!!
I like to do my full body strength workouts, three times a week (M, W,F) just so I can work on form and increase weights if possible and I’m not gonna lie….it was hard to get my butt down in the basement for the last one because I knew what was in store for me, but I did it and it was a great workout. Thank you.
Wow! You kicked my butt!! Amazing! Keep sharing work outs!
I did it! 🎉🎉🎉🎉
Great .i did it ✌🏻💪🏻
Alright, Kaleigh, I DID IT!! Was not easy but who wants easy!? Loved the format with full range and pulses/iso holds or sloooow tempo! The burn and shake was real but that's what we are here for!
I made it through💪🏼💪🏼💪🏼Love this workout - now stretching
Girl! I did it!! Didn’t want to do it- but I DID IT!!!
Finished in every aspect 🔥🥵 Thanks for that awesome training, found it really hard today. And I love the energy you spread!
I did it!
I did it!!! Fantastic workout. Thank you
Thanks for the 🔥🔥🔥🔥
Yes, I did it again…thanks so much!