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

MY LINKS:

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
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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.

[jeanettebartling]

I will be 60 in December and can still do it!!!! Incredible!!!!

[annemcinerney]

I did this July 22 2024. Great workout. Side note that Nacho is a love and although we all miss Stella, don’t think Nacho is any less of a sweetheart! He’s the clown! Love him.

[MrsBonnieHughes]

It's so fitting that you talk about getting out of your comfort zone in the workouts because it will also spill over into life! I got asked to be on my company's global wide wellness wednesday zoom to give a testimonial about a new product and my first instinct was to say NO WAY! But I have been doing so much mindset work that I had a pause and a small voice said "I think you should say yes"... so here we go!!!! 7pm central doing it scared and excited to see the growth!

[violetworld]

I love seeing dogs when doing workout from YouTube. The looks of the dogs makes the workout so much more bearable. lol <3

[soniasarfati]

- My head: 45 minutes?! Time really flew by!
- Every muscle in my body: oh no, it didn't!!!
Huge thank you, Kaleigh, from my head (and, I'm sure, my body). 💪

[sandytaylor]

Wall sits😮thanks Kaleigh and thanks for letting us know what weight you are using that’s helpful to me! How adorable is Nacho ❤

[GBO]

Wow! This was tough and fantastic! 🔥🔥🔥Early access for your members is everyyyythiiing! So grateful! Thank you!!

[danamichellestyer]

Thank you for ALL your amazing workouts! I love them and I’m so much stronger because of them!

[halfmoonmaggie]

So great to be back!!!💪And Nacho is just the sweetest!!!!💗

[annetremblay]

I LOVE no repeat workouts and this definitely my favourite one! The full body jello feeling is REAL and incredible 💪🏻🙌🏻🙏🏻🔥 Thank you, and thank you Nacho for the laughs 😅🥰

[MamaSueWise]

I love the no repeat workouts. You warned me ahead of time how tough this workout was, and I was low-key, sort of dreading it. But I can really see the changes brought on by Incredible. I felt strong, powerful and in control for every one of these exercises!! Proud of me!!! Thank you.

[amberkmorgan]

Everything in Incredible has led to this being a (tough) but doable workout! Thank you! 💪

[inessonsino]

My body is completely numb. Thank you Kaleigh❤❤❤❤❤

[nancygould]

WOW! Loved this workout during Incredible and loved it even more second time through! You push me every day and I thank you! ❤

[randibechtel]

Yes yes yes!!! Killer!!!! Thank u!!! Love ya!

[karenwilson]

Did this full workout today. I am age 70 and had a right total knee replacement on June 6. Today I was able to do pushups on my knees with a towel underneath them. I still have difficulty getting up and down from the floor, but today I was able to do that more easily as well. This is one of my favorites of your strength training workouts so far. Today was very encouraging. Now off for some dessert, (stretching). Thank you so much for all you do get us and keep us in shape.

[andreagorchescel]

This was both challenging and fun. Goes by so quickly. Loved it! ❤ Nacho is a cutie.

[staceyembach]

I’ve done this one twice now and I really love it. It’s challenging but doable. Was drenched in sweat when I was finished, but felt great.

[orangeman]

I loved this!! The time went by so quick. As always, I love the puppies too!! Thank you, Kaleigh!!

[KatieFeller]

Just completed this for the August 2024 calendar and WHOO what a workout! 💪💪