NO REPEAT CIRCUITS | 45-minute Full Body Strength Training Workout

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! 👉    • POST-WORKOUT STRETCH for Injury Preve...  

MY LINKS:
Amazon Storefront- https://www.amazon.com/shop/kaleighco...
Like to know about my outfit?- https://amzn.to/41ZammW
Become a member here- https://www.buymeacoffee.com/kaleighc...
KCF merch- https://kaleighcohen.com/shop/
Instagram-   / kaleighacohen  
Facebook-   / kaleighcohenfitness  


Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!

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
_________________________________________________________________________________________________

🔴 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.