30-min NO REPEAT Strength Training | FULL BODY SUPERSETS

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Supersets, no repeat, and full body! This workout has everything to get strong and have fun! The focus for today's training is total body definition and building muscle! We will accomplish this by using supersets!

Our supersets will 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!

30-MINUTE NO-REPEAT FULL BODY SUPERSET STRENGTH WORKOUT EQUIPMENT, STRUCTURE, AND EXERCISES

EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs / 4.5 to 11.3kg When selecting a weight for this workout, you want to lift moderately heavy!
- EXERCISE MAT

STRUCTURE
NO REPEAT STRUCTURE
12 SUPERSETS | 24 EXERCISES
WORK: 45 SECONDS REST: 30 SECONDS

EXERCISE LIST
CHEST PRESS | TATE PRESS
RENEGADE ROW | PLANK TO LOW SQUAT TO CURL
OVERHEAD SQUAT | ALT. DEAD STOP SNATCH
KICKSTAND ROMANIAN DEADLIFT TO CURTSY LUNGE | SWITCH SIDES
HAMMER CURLS | HAMMER PUMP CURLS
KNEELING REAR DELT FLYS | HIGH KNEELING IN AND OUT SHOULDER PRESS
SINGLE LEG GLUTE BRIDGE | SWITCH SIDES
TRICEP OVERHEAD EXTENSION | SNOW ANGEL
GOBLET SQUAT | LATERAL SQUAT 2 RIGHT/2 LEFT
ALT. DIAGONEL REVERSE CRUNCH | BUTTERFLY CRUNCH
STRAIGHT LEG CROSS BODY CRUNCH | SWITCH SIDES

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!
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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.

Kaleigh Cohen Strength

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Well, this workout is full of strength. My arms, shoulders, legs and my back do not look like an old 70 year old lady. I'm so happy and my confidence is sky high. I believe that any form of exercise must include strength training because this is how we lose weight quicker and get a shapely physique and maintain the shape you want. Cycling has also changed my legs and I love the shape of my legs. Kaleigh, when I started cycling with you years ago, I never thought I'd shed 45 pounds and keep it off and have such a great attitude and plus tone my entire body. Girl I even color my hair bright red now, 😅 Two things ill never give up are cycling and strength training. I am so fabulous and it"s because of you and making exercise fun!😊❤❤

sabrinnahe.

I love the fact that you talk the whole video. You're voice is so pleasing, you make me laugh, and I thank you, because I feel like I'm working out with a friend 😊

MikiiColella

No repeats are the best!! And I loved that we did some of the more unique exercises. Tate press was new for me--that one felt really good!!

MamaSueWise

If it says:no repeat or standing.. it's going on my playlist ❤❤

Thank you for the standing only workouts.. since I started working out with you each morning my knee/ankle is 70% better. Thank you for always thinking of us knee-problems people 😊

anathen

This workout was so good! I am here for a no repeat full body superset! It's really challenging and really fun! You're awesome! Thank you!

Kujhawks

She has got the gift of the gab. It takes a completely different and special effort to speak continuously during a strength workout. You rock Kaleigh 🤟

rchaksnoopy

Full body supersets plus the Tabata is 🔥🔥🔥💪🏻💪🏻💪🏻💧💧💧. I love no repeat supersets!

shannoncunningham

I think superset is my favorite workout now, lol. Thank you, Kaleigh, being an amazing and supportive trainer. ❤🎉 much love from Canada 🇨🇦 Ontario butt kicker

JoeTiney

Love this workout . I love your doggies and your workout rooms ! Your AWESOME!!!💪💕

ninaassenheimer

No repeat supersets are my fave! Tate press was new to me, I was glad I went down 5 lbs for that one. Lots of stretching is on the menu for today and tmw as I'm still feeling tight from Monday. 🔥💪❤

hillarypegrum

Another fabulous workout today and I learned a new exercise, the Tate press! Thanks, Kayleigh! 👏👏👏

jacquelinecobb

This is another fave! Flew by and what a great workout. The 10 minute tabata HIIT no equipment suggested at the end is *Chef’s Kiss* perfection for a great total body workout!! Kaleigh you ROCK!!!

rachelfriedman

Loved this! You are my favorite work out instructor. 💪❤ Have a blessed day!🌞

maryd

Thank you for a super workout. I love no repeat and your form tips sprinkled throughout are so valuable to keep me focused 🥰

fifi

Week 10 - B & B THRIVE - Day 67 - Done. There’s Nacho!😄 New schedule. The 30 - minute, no repeats but getting in the full body necessities couldn’t have been planned at a better time than right now. Playlist was great to focus to. Thank you Kaleigh! Love the new graphics and color

ApplePryor