45-minute Full Body Functional Strength Training

STRONG for LIFE!!! This 45-minute full-body strength workout is all about functional training! This workout is going to build muscle, improve your balance, and strengthen your core! We will work through 6 circuits and include lots of compound exercises. No muscle is left unworked in this one! This workout is not only challenging, it's also fun!

45-MINUTE FULL-BODY FUNCTIONAL WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 35lbs / 4.5 - 15.8kg. Today is a medium-range lift day!
EXERCISE MAT

STRUCTURE
3 CIRCUITS
REPEATING EACH CIRCUIT TWICE FOR A TOTAL OF 6 CIRCUITS
1 ESSENTIAL EXERCISE BEGINS EACH CIRCUIT - THIS IS THE SAME EXERCISE EACH TIME
5 EXERCISES AFTER THE ESSENTIAL
ESSENTIAL WORK: 60 SECONDS
ALL OTHER EXERCISES WOR: 40 SECONDS
REST: 20 SECONDS
REST BETWEEN ROUNDS: 60 SECONDS

EXERCISE LIST
THE ESSENTIAL EXERCISE: R & L PLANK KNEE PULL, 2 PUSH-UPS, 2 SQUATS, 2 SHOULDER PRESSES
CIRCUIT 1 & 2
THE ESSENTIAL
SUMO SQUAT WITH HAMMER CURL
PLANK DB PASS AND RENEGADE ROW
SEATED TWIST WITH HEEL TAPS
SINGLE-ARM SUITCASE SQUAT TO PASS
SINGLE-ARM SQUAT TO ARNOLD PRESS AND BALANCE AND SWITCH
CIRCUIT 3 & 4
THE ESSENTIAL
X-BODY MT. CLIMBER TO PUSH UPS
KICKSTAND ROMANIAN DEADLIFT TO REAR LUNGE (SLIGHT HINGE AT HIPS FOR MORE GLUTE WORK) - ONE SIDE
SWITCH SIDES
HIPS UP GLUTE BRIDGE TO PULLOVER AND CHEST PRESS - SINGLE ARM
SWITCH SIDES
CIRCUIT 5 & 6
-THE ESSENTIAL
PLANK TRICEP KICKBACKS TO REAR LEG LIFTS
SQUAT TO CURL AND BALANCE
SUMO DEADLIFT
BENT OVER CLOSE GRIP ROW TO NARROW SHOULDER PRESS
SIT UP TO PRESS AND PASS

0:00 - 0:17 - INTRO
0:18 - 3:53 - WARM-UP
3:54- 17:59 - CIRCUIT 1 & 2
18:00 - 31:59 - CIRCUIT 3 & 4
32:00 - 46:00 - CIRCUIT 5 & 6
46:01 - 46:44 - CHEERS YOU DID IT!

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
Protein I Love! - https://bit.ly/3SPyEwG
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!
_________________________________________________________________________________________________

🔴 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.