30-minute NO REPEAT Full Body Strength Training to Boost Metabolism | SUPERSET CIRCUITS

🗓️ September workout calendar is here! 👉 buymeacoffee.c...
This circuit-style strength workout uses a no-repeat superset training structure to build muscle and increase your metabolism! We have lots of compound moves to work multiple muscle groups!
This is a full-body workout so we will be working the upper body, lower body, and core! Supersets are a great way to increase your heart rate and overall output in a workout leading to muscle gain and a metabolic boost in a short amount of time!
The weight you want to lift today is moderately heavy with a moderate pace or lighter weight with a quicker pace! The weight you choose should challenge you for the duration of the workout! Be sure to adjust weight and intensity accordingly!
30-MINUTE NO-REPEAT FULL BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5 to 9kg. The weight you select will be relative to you and how you feel about each exercise! When selecting a weight for this workout, you want to aim to lift moderately heavy with a moderate tempo! If you only have lighter weights, focus on form and lift at a slightly quicker pace!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BENCH - All of the exercises can be done on the mat, I am just using my bench for a pregnancy modification!
- BALANCE PODS
STRUCTURE
- 2 CIRCUITS
- SUPERSET STYLE TRAINING
- 12 SUPERSETS - 24 EXERCISES
- WORK: 45 SECONDS REST: 30 SECONDS
EXERCISE LIST
- SUMO SQUAT WITH HAMMER CURL | BENT OVER REVERSE GRIP ROW
- FORWARD LUNGE WITH 3 PULSE | SWITCH SIDES
- SINGLE LEG ROMANIAN DEADLIFT & ROW | SWITCH SIDES
- ALT. NARROW SHOULDER PRESS | KNEELING ARNOLD PRESS
- KNEELING REAR LEG LIFT AND OPPOSITE ARM REAR DELT FLY | SWITCH SIDES
- PUSH UP TO SHOULDER TAPS | PALLOF PRESS
- SIDE PLANK WITH LEG LIFT | SWITCH SIDES
- NARROW GOBLET SQUAT | SQUAT TO PRESS (HEELS ELEVATED FOR BOTH EXERCISES IF USING PODS)
- PLANK | BEAR CRAWL HOLD (WITH PODS FOR BOTH EXERCISES)
- SEATED UP AND OVERS | HAMMER PUMP CURLS
- KNEELING (OR STANDING) TRICEP EXTENSION | CHEST PRESS
- SUMO GLUTE BRIDGE | LONG LEVER GLUTE BRIDGE PULSES
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.

[@sensei9115]

Congratulations again on the birth of your beautiful baby!! I hope these early newborn days are easy on you & your family! This workout was killer, I loved it so much. ❤❤

[@Christabella222]

Woah.. the sweat was dripping right out of the gate! I've given myself mild food poisoning somehow so I had to miss my training yesterday, but was determined to push through the sickness today.. You're such an inspiration! Going to do your seated ride now.. I think that'll be perfect for how I'm feeling today! 😅❤ Much love, hope you're all thriving as a new family of 5 ❤

[@carolbarnard288]

Hi Kaleigh. I hope all is well with you and baby Theo. Looking forward to the Zoom meet and greet! Ive been away on vacation and was very excited to get home to my bike, weights, and you!! Thanks for the w/o. I was surprised at how challenging the side plank leg raises were. Woah, good one.

[@nancygould3849]

Wow!❤ Loved the variety! Sooo good! Hope everyone is well!

[@Mflormedina]

I LOVE supersets! ❤💪

[@wallewallewalle]

This one def worked my coordination! Gonna miss that baby bump ❤

[@melissag.8443]

Wow!! That was a burner!! Right from the get go! Feeling so good! Thank you Kaleigh!!🔥🔥🔥💜

[@granitemoss1451]

Waterfalls of sweat! Feeling very accomplished I did this today. You're a ROCKSTAR, Kaleigh!!! Such a great example of staying active and fit throughout pregnancy.

[@sanphoenix]

Excellent workout! Thanks Kaleigh 🎉🎉🎉 Going for the Abs finisher as well 😊

[@ingridjamison5705]

I loved the rear leg lifts with delt flys!

[@stefanieyeoman3686]

Thanks for the great workout!!! You are my absolute fav instructor. ❤❤

[@joanieveitch8113]

A burner of a workout! Thank you, and congratulations to you all!!! So glad baby Theo has arrived safe and sound! ❤❤❤

[@ApplePryor]

Day 27 - A C & S - Done. The Day is knocking at my door - standby got to workout first! Very nice muscle fatigue! Playlist was awesome! Used ankle/wrist weights, extra burn! Yes! Now The Day can start! Thank you Kaleigh! Great job Nacho!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️

[@pwucher]

Great one!!

[@sabrinnahe.8500]

I love kneeling while working with weights. Excellent workout.❤❤

[@katywilliams9477]

This was an ideal full coverage workout Kayleigh and Jason🎉Of course that encompasses all of your workouts😂You guys are the ideal 🤗❤️

[@sasham1110]

Perfect way to start my day!! Feeling so good and strong! 🎉

[@MrsBonnieHughes]

Yowsa! After the August calendar workout (buns of steel haha), today's was brutal! My glutes thank you!

[@saracampbell7134]

Woaaah! What a burner 🔥

[@amyw1222]

Loved the variety and intensity of this workout. Covered full body and core throughout! KC you are a beast!❤ Hope you and Theo are doing well. ❤

[@marthaledesma4695]

Amazing!!! Thank you 🙏🏼.

[@Naturalnlvnit]

Whew! The shake is real!

[@MarissaSchmidt-z9w]

LOVES THIS ONE

[@mollymclaughlin4818]

Love the no repeat supersets, there were some great combos in there!! 💪🏻🙌🏻

[@charlottemessagefromspirit659]

you are the best of the best 💜💜💜

[@emmamajor5437]

That was a fun one - really enjoyed the different combinations. Thanks.

[@maggsm3392]

So good - Thank you so much. xo

[@patriciaabboud6035]

Wowwwww love it thank you ❤❤❤❤❤

[@leaslaton7566]

Compounds are tough but I pressed play anyway! Love to Theo!

[@deedeemc587]

Dumping sweat!! ❤

[@animeshkhare1769]

Wait you're back at it already? You're such an inspiration :)

[@KaleighStrength]

Hehe! We filmed ahead so workouts will be posting through the 1st week of October! 💜

[@animeshkhare1769]

@@KaleighStrength well I take back everything I said then ;) jk love ya and hope you get enough sleep in the coming days!

[@colettelamb7559]

That was so tough, but I managed to add in the abs too🎉

[@saracampbell7134]

Thanks!

[@KaleighStrength]

Thank you so much, Sara! 💜

[@Novalis777]

❤

[@jessicadavid6446]

How do you talk throughout the workouts 😅😅 I love it though! Your commentary keeps me going.

[@e.bmijaresmarquez323]

How can you speak all through the plank? I barely can breath!!!! 😂 sooooo good rutine!!!

[@RobertRoth-oj6zz]

I strengthen my body by carrying my sister in water, beach, or poolside in our swimsuits, either piggyback or sitting on my shoulders. It's fun!

[@Bejoysay]

Is there a modification for that leg lift one? I just couldn’t do it without falling over. :(

[@aundrealamb3581]

Zero energy or true strength the week before my period, so I love no repeat style 👍

[@dominiquebanuelos8969]

My hip muscles are really weak on one side. What can I do besides side plank with other movements? I am unable to even do with a knee down on one side... except fpr holding it up barely

[@KaleighStrength]

A standing side bend would make for an ideal modification, of course, if you feel comfortable doing that!

[@mayracantu5268]

😅😅

[@iraydaarr]

i missed you on saturday 24 i though you were doing live workout 😢and for minute i thought maybe she is having some he baby 😂❤’ and today 😮😮yesss love the workout amazing that how i feel after finishing😍🦵💪🏼