30-min NO REPEAT Strength Training | FULL BODY SUPERSETS

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
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH f...
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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.

[@sabrinnahe.8500]

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!😊❤❤

[@MikiiColella]

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 😊

[@MamaSueWise]

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!!

[@anathen]

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 😊

[@rachellecalabrese4447]

When you say “goblet squat” I hear “goblin squat” 😂 But at that point of the workout, I felt like a goblin so it works 😅 Thanks for another awesome workout! ❤

[@kristenmurphy5012]

Glad I'm not the only one. 😂😂

[@mollymclaughlin4818]

Lol that’s what I’m going to be thinking now too 😂😅

[@rchaksnoopy]

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 🤟

[@annietang9517]

Love your energy! Awesome workouts!!!🎉🎉🎉

[@BrittanyNalawadi-jm8dj]

I love full body with no repeat!

[@shannoncunningham550]

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

[@rennywodynska3038]

Went quickly and enjoyed the session ❤

[@reneey98]

Another great strength workout!!! ❤

[@ninaassenheimer2563]

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

[@mariawiley356]

Love, love, love workouts with NO Repeats!!! Thank you!❤❤

[@JoeTiney]

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

[@ApplePryor]

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 combinations!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[@e.bmijaresmarquez323]

I love your work, your energy!!! Thank you so much ❤

[@fifi525]

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

[@renataalvarenga6932]

loved it ! Thank you so much! everything is burning and i am sweat lot on the Brazilian summer where I born and live. And ..... I LOVE YOU !

[@maryd9387]

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

[@joanieveitch8113]

Love the superset format! Thank you❤

[@jacquelinecobb9387]

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

[@kristinfitzgerald1026]

Great workout 😊

[@Kujhawks66106]

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!

[@rachelfriedman5502]

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!!!

[@meganhermansen5174]

Loved this one❤

[@rameenazakaria7255]

I love all ur workouts.. simply superb ..love feom india

[@erikastanger7848]

The dog! 🤣

[@margotisme]

Loved this ❤ also, thank you so much for talking and explaining, that helps keep motivation up!

[@hillarypegrum8381]

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. 🔥💪❤

[@deborahtucker1113]

I recently found your channel and I love your workouts and the way they are presented! Thank you for such great workout sessions! You rock!

[@bethmutter8659]

Loved it!!

[@ivettenagygarcia111]

Thanks 🎉❤❤❤

[@deannfield9629]

Thank you💪🏻

[@barbaragaray4315]

Enjoyed this🤗🤗🤩🤩

[@allihirsch]

I love how the dog doesn’t care you are filming.😂

[@TheSkjolberg]

I didn't know why I couldn't keep up strength training, but it's because I get very easely bored. When I found your classes I learnd that I am not lasy, it's just my brain that seem to need changes and not 3 rep to keep up the training. Thank you so much❤

[@lynngardner76]

This was awesome! I love the no repeat! I also loved that you didn’t leave out the abs! More like this please! Thank you!

[@jsedna]

been weight training on and off for 20 years and truly appreciated learning 2 new moves. you are awesome. thanks for positive talk. xo

[@paulataylor3874]

This was a GREAAATTT workout!!! Some moves that I’ve never done before! You’re my new “go to gal” for weights!!

[@jenniferbowman7813]

I did it!

[@karriecurtis8298]

Came to get strong, stayed for Nacho! So cuuuuute!

[@Iva_McGovern]

❤😊😊me and my daughter had a great time today working out with you Kaleigh 😊. Thank you for this amazing work out! 🎉

[@katywilliams9477]

Love the no repeats🎉Alrhough I love all of your workouts on this channel and on the spin channel too❤I love all that you guys do-Jason and Kayleigh 🎉Love Nacho and Stella too😂

[@zarinhamartins2731]

Top demais ❤❤❤❤❤❤

[@fanniehungerford5557]

loved the snow angels! those were new for me:)

[@nancygould3849]

Loved this no repeat! Keeps me engaged … and lots of new variations too! Thanks!❤

[@mollymclaughlin4818]

Loved this, the variety this week was really fun!!

[@surabhiramchand3726]

Thank you so much, Kaleigh!!!! Your workouts and vibes are spot on!!! Love working out with you. Diagonal reverse crunch was a brilliant add on. Never did that one before today ❤️❤️❤️🙏🏻🙏🏻🙏🏻

[@nolay2177]

i was sick so i took 3 days break and i felt so guilty even though i was so tired but i really love training with you and today is the COMEBACK and omg this session is everything. It feels sooo good to be back with your workouts thank you so much

[@mz-hb6go]

great workout, i love your no repeat supersets. happy weekend from germany

[@donnamagrini6393]

Whoa super sweaty today!!!

[@Ann-lf4uf]

Another fun and energizing workout. Thank you!

[@mayracantu5268]

I love no repeat supersets...thanks :)

[@granitemoss1451]

Great workout as always, love the supersets! Thanks for remembering our calves 😆. Note to self- no designated water break, independent cool down.

[@paularembert]

This was a great workout. I really like the tate press. That's a new one for me 😀

[@emmamajor5437]

Great session - really enjoyed it. Thanks.

[@randibechtel879]

🔥🔥🔥💃🏽💃🏽💃🏽💃🏽💃🏽💃🏽🤩💎👸🏽

[@Jessica-xb4hy]

Just finished! Great workout. Could you tell me what shoes you are wearing? I really like them. Thank you

[@suzievegboots]

Hey girl! That was awesome. Another week of amazing workouts. Any chance you could give us like 5 seconds more to click the follow up links? If I don't get to the remote in time they disappear and I have to try to remember what they were. Thanks! Love you guys! ❤

[@marjorieelizondo5829]

Omg 😮esta increíble 🫶🏻🇨🇷💪

[@lynnearnett800]

This is tough

[@michaelgreen8715]

❤ this workout! Just wondering…what is the belt you’re wearing? Is it for back support?

[@KaleighStrength]

Hi Michael! No, its a fanny pack to keep my mic transmitter in because I've ruined a few with sweat. So now we keep it there to keep it dry! 💜

[@july8503]

8:15

[@deedeemc587]

✌️❤️💪

[@yasihosseini3320]

💕💕💕💕💕💕💕

[@gissellalala]

MY ARMS OH MY GOSH IM NOT EVEN 6 MINUTES IN YET

[@melissag.8443]

Woohoo!! Another amazing BURN!! Thank you Kaleigh 🩵🔥💪🏻🙌🏻🌟🙏🏻🫶🏻