45-minute FULL BODY Strength Training

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! 👉 https://youtu.be/IjH_8pdybfs

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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.