45-minute NO REPEAT Full Body Strength Training

OOOOHHHEEEE! 🔥 This workout! I think I should have named it body on fire! This no repeat structure makes this 45 minutes fly by, no time to get bored! Plus, with the 3 rounds for upper body, lower body, and abs there is no major muscle group that doesn't get an amazing workout! This stregnth workout will help you build a strong, solid body! Get ready to sweat, shake, and end this training knowing that you got an aweosme workout!

45 MINUTE FULL BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 45lbs / 4.5-20.4kg. Select a moderetly heavy weight for today's workout!
- EXERCISE MAT

OPTIONAL EQUIPMENT
- BOOTY BAND OR MINI RESISTANCE BAND

STRUCTURE
NO REPEAT STRUCTURE - YOU'VE GOT ONLY 1 CHANCE AT EACH EXERCISE SO MAKE IT COUNT!
21 TOTAL EXERCISES
UPPER BODY, LOWER BODY, AND ABS ROUND
UPPER & LOWER BODY ROUNDS
WORK: 60 SECONDS REST: 20 SECONDS
ABS ROUND
WORK: 40 SECONDS REST: 10 SECONDS
REST BETWEEN ROUNDS: 60 SECONDS

EXERCISE LIST
UPPER BODY ROUND
- L-RAISE
- NARROW SHOULDER PRESS
- ARNOLD PRESS
- TRICEP OVERHEAD EXTENSIONS
- BICEP CURLS
- HAMMER. CURLS
- ROTATING ROW
- KNEELING WIDE ROW
- PRONE SWIMMERS
- REVERSE GRIP CHEST PRESS
- CHEST FLYES
LOWER BODY ROUND
- ROMANIAN DEADLIFT
- CALF RAISES
- SUMO SQUAT
- CURTSY LUNGE
- SINGLE LEG RDL - ONE SIDE
- SINGLE LEG RDL - SWITCH SIDES
- SUMO DEADLIFT
- GLUTE BRIDGE
- ABDUCTION
- DONKEY KICKS TO KICKBACKS - ONE SIDE
- DONKEY KICKS TO KICKBACKS - SWITCH SIDES
- SQUAT
ABS ROUND
- BUTTERFLY CRUNCH
- STRAIGHT LEG CROSS BODY CRUNCH- ONE SIDE
- STRAIGHT LEG CROSS BODY CRUNCH- SWITCH SIDES
- PLANK SIDE BEND
- DEAD BUG
- HEEL TAPS
- REVERSE CRUNCH
- CRUNCH PULSE

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.

[MamaSueWise]

Cannot speak highly enough of this workout I was sort of “meh” at the thought of a 45 minute. But once I started, it was so fun and flew by so fast. Very thorough, whole body workout. Loved it!!!

[laurenrobbins]

GREAT WORKOUT!!! Please make more 40-45 No Repeat strength videos :)

[mariaangelone]

This is my FAVORITE format by far. More like this, please!

[svyelun]

Absolutely love your workouts. I bounce around between Youtube coaches a lot but you're the best I've come across. I love your attention to form, how you advise to go lower weight if you need to (and watching you do it yourself sometimes is super reassuring), how you encourage during the workout but without that manic style where they yell at you to "push through" and then you don't know if you're injuring yourself by listening or not. I feel like I trust your coaching and that's really rare. I also love how you always provide modifications for certain exercises and also how you always place emphasis on improving strength rather than losing weight. The instructions on how to isolate the movements has really helped me understand the muscles I'm working and hence helped me better understand my body! Thank you so much for all your hard work

[joycerichter]

I am so glad I found your channel. Only wish I had discovered you long ago! Your No Repeat strength workouts hit everything and you make it fun. Your style of coaching is genuine and easy to follow or make modifications. Thank you from the bottom of my heart and every single muscle group. Make more like this, please!

[Ann-lfuf]

This was perfect in length and pacing. I prefer “less is more” workouts like this to concentrate on form and quality of reps. Thanks for a great workout!

[soumyaahariharan]

I can't believe I found you now! These are one of the very few strength training workouts for women by a woman! Love them. Please do a knee friendly strength training workout soon.

[My-life-my-rules]

This is hands down the best total body workout. You're the best. 🥰 My whole body is on 🔥

[stephaniemarie]

LOVE the attention to each part upper, lower, and the abs! I was still sore from Tuesday's abs.. Great full body workout! The shake is real! Thank you Kaleigh!

[dinikaram]

I think this is one of my favorites full body workouts. I keep coming back to it.

[margaretgooch]

Loved this format and length. Would love to see more no repeat longer videos! Thank you!

[ApplePryor]

Week 2 - August Intermission - Day 11 - Done. This strength session should be called Thorough Strength Session 2.0! Those illustrious chest presses never get old! My most favorite, hands down! Next is back then shoulders. Great way to end the evening! Thank you Kaleigh! Amazing workout, amazing playlist! Felt like a NYC fitness center - memories. Recovery ride tomorrow! Looking forward to it!🏁WINNING🏁⚡🔥⚡🔥⚡🔥⚡

[elizabethbrewer]

Great format, loved attention to upper, lower abs - and the longer workout too. The shake is real!!

[Christie]

Loved this one!! I find I can push myself a little bit with no repeat workouts! This one was no exception! ❤❤❤❤❤

[tinapaquette]

love how you talk us through our form so i can fix posture and do them right Thank u 🏋🏋‍♂🏋‍♀

[hanlieduplessis]

Thank you Kaleigh! You literally kept me sane and fit during the pandemic - as a frontline worker here in the UK.
Love the adaptations for knees!
Love the studio and wave to Stella:)

[deebrinkle]

I can’t believe I just now found you ❤I love that your “full body” workouts contain abs, most don’t. I take care of my 68 yr old husband with dementia and my elderly mother, I don’t have time to fit in a full body video AND find another for abs.
I like your form tips, next exercise preview and possible modifications. I REALLY appreciate that you just do the work without showing us way too much skin like some do, I don’t need to see that, they get downright embarrassing sometimes.

[rachelfriedman]

This 45. Min work out flew by! Great full body - gonna feel it tomorrow for sure! Thanks Kaleigh!

[joyoliver]

Loved this workout! Full body and the time flew by! Thanks!!!

[kalicoop]

Another great workout Kaleigh! Love the format. Definitely feeling the muscles in a good way ❤️