30 min Full Body NO REPEAT Workout

This workout is structured to help you build full body muscular endurance!! Muscular endurance is critical for overall health and fitness!

Having solid muscular endurance will improve many areas of everyday life as well as athletic performance! This workout will include many functional moves to work the upper body, lower body, and core muscles! We will have some exercises that will incorporate an optional exercise box! There will be modifications if you don’t have a box or bench to use!

The goal of this training session is to improve muscular endurance and to do this we need to train for longer durations/increase reps. Because we are increasing the number of reps compared to our other training sessions, you may need to decrease your dummbell weight a bit compared to a muscular strength focused workout. For myself for this workout, I dropped my weight down about 5lbs compared to what I would normally use when we have a shorter work duration. Keep this in mind while selecting your weight! You may also notice a bit more burn in the muscles with endurance training, this is lactic acid being released, make sure to stretch after this workout to help decrease muscle soreness that may occur!

As always, this is your time so make the most of it!! If you need to take longer recovery, make sure and do so!

This endurance workout is part of our 8 week Bike & Bells program! Bike & Bells is designed to build lean muscle, build endurance, and burn fat! The program incorporates 3 phases, this workout is included in phase 1 where we work to build our solid foundation to maximize progress over the next 8 weeks!

FULL BODY NO REPEAT WORKOUT STRUCTURE AND EXERCISES
MUSCLES TARGETED/FOCUS: TOTAL BODY TRAINING TO IMPROVE MUSCULAR ENDURANCE
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10, 15, 20, 40lbs / 4.5, 7, 9, 20kg
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR, COUCH, OR BED

STRUCTURE
15 TOTAL EXERCISES
1 TIME THROUGH EACH
WORK: 90 SECONDS REST: 30 SECONDS

EXERCISE LIST
- ALTERNATING SHOULDER PRESS
- HEEL ELEVATED GOBLET SQUAT (THIS CAN BE DONE WITHOUT THE ELEVATION TOO!)
- ALTERNATING BENT OVER ROW
- ALTERNATING CHEST PRESS
- ELEVATED GLUTE BRIDGE (CAN BE DONE WITH FEET ON GROUND)
- ISO GLUTE HOLD WITH ABDUCTION
- GLUTE BRIDGE MARCH
- CROSS BODY CRUNCH
- PULLOVERS
- 4 CT TOE TOUCH/ 4CT HEEL TAPS
- ALTERNATING STEP UP W/ LATERAL RAISE (MOD- SQUAT WITH LATERAL RAISE)
- SUMO SQUAT
- TRICEP DIPS (CAN BE DONE OF GROUND)
- SQUAT TAPS (WITHOUT BOX - FOCUS ON CONSISTENT SQUAT DEPTH)
- CROSS BODY CURLS

I am so glad you joined me for this workout! It's always better to workout with a friend!

Kaleigh

⭐️ Hang out with the community and get all the 4-1-1!

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 totally free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important to consult your physician to ensure this program is right for you. Do not start this program if your health care 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.

[jennydejong]

The muscles are challenged! Thank you Kaleigh!

[donnaszabo]

Loved the 90 second workout. Great challenge

[TalianaFamily]

Wow! 90 seconds of work is no joke but so rewarding! ❤ Thank you!

[joellenaten]

Wow, great challenge! Felt that everywhere, including my biceples! Lol😂

[soniasarfati]

Definitely No Repeat Team! It was tough but good! Thanks!

[juliezurolo]

Love how you're mixing it up! The variety has been fun 🤩

[stephaniegamblin]

Wow! Those extra seconds were tough but oh so good🎉🎉

[melissanathan]

This was so good …wow 90 seconds you really feel the burn 🥵💪😅 Thank you

[Kujhawks]

Fantastic workout! My favorite format is no repeat and full body!!! Sooo good!!! Those 90 seconds were intense, but really helped with the mind muscle connection. My biceples were determined to push to the end! Those tricep dips though! All the ouchies!! Thank you for another wonderful workout!!

[melissag.]

Holy cow! 90 seconds!! Working on staying focused on the here and now…this was definitely and body and mine challenge! Thank you for always keeping it interesting KCF!! 🔥🔥💥💥💧💧🥰

[joanieveitch]

That was challenging but I loved it! I like the longer counts for working time 😊

[LeaT]

That was definitely the hardest strength session!! I will not be doing any laughing tomorrow after todays ab exercises!!! Thank you!!

[liezlerall]

Way to go!! Wow, this was different and awesome at the same time! 🥵🏋🏻‍♀️

[janineparkcityutah]

Love this one! The band section, oooie!!! Thanks for the focus and form reminders, you’re timing is perfect!

[sherna]

Loved it! Really enjoyed the longer timer. Day 9, Bike & Bells complete!

[claudianaranjo]

Those new words really come in handy at the end for a laugh! Thanks for a great workout

[pamgirard]

OMG That was intense. What a great challenge, I had to modify a few times because my back was acting up, but I made it through. Thanks KC for keeping it interesting.

[violetislet]

My biceples loved it, too! 😉 The 90 seconds was a challenge but awesomely so, thanks for another great workout!

[aundrealamb]

That was great! You picked exercises that my body could sustain in the 90 second blocks, but were also challenging. 👍

[meganincalgary]

I really liked the change up with 90 seconds. Next session will seem so easy! My glutes and arms are gonna feel this for a few days I think.