45-minute FULL BODY Strength Training

The ultimate workout to build strength, definition, and endurance! We are working full range and tempo training in this 45-minute strength workout! We are going to hit all of the major muscle groups in the upper body, lower body, and core!
With the structure today we are going to burn out the muscles so they can build back stronger! This will be a fun but challenging strength workout combining compound and isolation exercises and a variety of tempo styles like slow lows, pulses, 1/2 range reps, and iso-holds! We will train hypertrophy and muscular building during our full range set and then switch to muscular endurance during our tempo sets!
Our workout will also 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! When selecting weights for the tempo work, you will want to lift light to moderate, this will increase your muscular endurance while allowing you to maintain proper form! The tempo set should be challenging, but doable for 30 seconds!
45-MINUTE FULL-BODY STRENGTH TRAINING WORKOUT EQUIPMENT, STRUCTURE, AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 5lbs to 20lbs / 2.2 to 9kg When selecting a weight for this workout, you want to lift light to moderate for the tempo work and moderately heavy for the full range work!
EXERCISE MAT
STRUCTURE
11 UPPER/LOWER BODY EXERCISES
4 AB/CORE EXERCISES
FOR EACH ROUND 1 FULL RANGE EXERCISE & 1 TEMPO EXERCISE
FULL RANGE WORK: 45 SECONDS REST: 20 SECONDS TEMPO WORK: 30 SECONDS REST: 30 SECONDS
11 UPPER/LOWER BODY ROUNDS REPEATED 2X
4 AB/CORE ROUNDS 1X
EXERCISE LIST
ROMANIAN DEADLIFT | MID-RANGE 1/2 REP
REVERSE GRIP ROW | ARMS UP ALT. SLOW LOW
SUMO GLUTE BRIDGE | SLOW MID-RANGE 1/2 REP
NARROW CHEST PRESS | SLOW LOW
NARROW GLUTE BRIDGE | PULSES
PUSH UPS | SLOW LOW DEAD STOP PUSH-UPS
REAR LUNGE | PULSES *MOD SINGLE ARM KICKSTAND SUITCASE SQUAT
SWITCH SIDES
FRONT RAISE | ARMS OUT MINI CIRCLES
SQUAT | WALL SIT
BICEP CURLS | SLOW 1/2 RANGE REP
BICYCLE | SLOW & HOLD BICYCLE
DEAD BUG | SLOW TEMPO
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.

[@BriTabaka-qt1pr]

The sounds I was making during those reverse lunges had my dogs very concerned 😂 thanks for kicking my butt!

[@rcjwhiting]

Wow! Hardest one yet! I am 67 and 10 months out from a cervical fusion and 10 years out from a lumbar fusion. These are challenging, but superb, workouts. Thank you Kaleigh!!

[@lezlier.6679]

I’m so very impressed 😊

[@dotrossi6631]

Wow, youre doing rly well, good onya!🎉💪🏼

[@richyejamieson3587]

Love the full body weight workouts!!! More 45 minute ones plz❣️❣️

[@MamaSueWise]

Done!!! Go me!!!!! That one was REALLY a challenge. I'm actually looking forward to the soreness tomorrow! I love the reminder that I challenged my body after these really intense training sessions. And man, did that lofi stretch feel awesome after this one.

[@kathyblythe8815]

Thank you, Kaleigh! That was great! Very challenging. I can't believe how much better my push-ups are. I didn't realize how much stronger I have become these last two months 😊

[@wallewallewalle]

I rarely comment but big thank you! I just noticed my legs getting toned. Your detailed instructions have kept me consistent and improved my form. I’m feeling stronger than ever. Also, you make me laugh!

[@harmswayy]

I made this my last workout of 75 Hard. I almost cried at times but I finished with a smile on my face. 👍🏻👍🏻🎉🎉🎉🎉

[@Cindylulureads]

wow this turned my whole day around! woooooooooooooo!!!!!

[@steelebird]

Loved the variety with this workout alternating upper vs lower made it go by so fast! Also I was amazed how clearly I could feel my biceps during those curls, it's so much easier to pay attention to form when the muscles are already "awake"!

[@sabrinnahe.8500]

Thank you, Kaleigh. I'm More muscular than my grown boys! You are the bessssttt!❤❤

[@melissak7052]

So motivating. Every time I want to quit, you’re there to pump me up. Thank you Kaleigh! ❤

[@joanieveitch8113]

Whew! I did it! I'm switching up my workouts this week and am so grateful that you give members early access to the new workouts each week. It helps so much with scheduling. Thank you❤

[@kiauau]

wow!!!! thank you! I LOVE longer workouts with short rest period 😍

[@donnamagrini6393]

This was AMAZING!! And I did it!!🎉

[@yoshi9964]

I was lying on the ground shaking and laughing at myself after this workout. Thank you so much for this amazing video, I can barely walk yet never felt better

[@tprins6146]

Wow! I did it! Tough workout….thank you I needed the push 😊

[@kimmichael6789]

I DID IT!! Feels sooo good! 🎉

[@ApplePryor]

Week 10 - B & B THRIVE - Day 65 - Done. Thank you Kaleigh for all the new strength workout sessions! Definitely appreciated and loved!🏁WINNING🏁 ⚡️🔥⚡️🔥⚡️🔥⚡️

[@suzantowlen9571]

Wowza! I did it! Loved this workout! Thank you Kaleigh! ❤

[@9weeds]

Your energy and spirit make this so much easier.. thank you

[@karenurban4249]

I did it & I loved every second!

[@FrancineIlaria]

I Did It!!!You are amazing!! Thank you so much for these awesome workouts!!! ♥

[@melissag.8443]

Did it!! Wow! So tough! Loved it! Thank you 🩵🔥💪🏻⭐️🙏🏻🙌🏻

[@tarahardstaff1284]

I did it. Thank you

[@andreahaertel9623]

i did it!!!! And I'm feeling awesome! Thank you! 🔥🔥🔥

[@emmamajor5437]

Great session! Enjoyed the various burns! Thanks.

[@stacyrumfelt6526]

I did it!!!! 🎉 love the changes I am seeing in my entire body. Efficient and effective workouts! Thank you

[@PaulaYunker]

Hi Kaleigh, I love your energy and love the workouts. I am 60 years old and started lifting 8 weeks ago. Its a game-changer for me. Energy is through the roof, the best I have felt in years and I am addicted. thank you bringing it every time.

[@rennywodynska3038]

Wow..thank you..I’m so proud I did it..I’m 65…you kept me going ❤

[@bethanybarry829]

Crushed it!! Loved it!!

[@sandramariano383]

Wow! I did it! Thanks so much! 💪🏼👏🏼👏🏼👏🏼

[@stephanie31592]

thank you so much!! amazing workout!

[@ivettenagygarcia111]

I did it again 🎉🎉🎉🎉❤❤❤ thanks 🎉

[@taniageier221]

I did it. I loved it (like all your workouts!)

[@sonyalennon7442]

WONDERFUL!!! Kaleigh thank you so much and congratulations on your sweet smelling bundle of joy.

[@judyw6499]

I did it!!!Thank you Kaleigh great workout❤

[@Manifesting_Secret_Sketchbook]

U go gir😊😊😊

[@anastasiavassiliev737]

I did it! Heart rate was high the whole time so you KNOW you’re kicking ass ❤

[@joyfulk9services]

A plank to finish for abs! Can you also recommend how to uplevel deadbugs? Really easy with wrist and ankle weights. Tips?

[@artiantala-dalal4697]

Yes, I did it again…thanks so much!

[@startsomewhere1]

I did it! Thank you for staring my morning off right. I'm awake now. 😂

[@needmorereferences]

Now i'm super addicted with ur workout😩🥵

[@MalacMacko]

This is one of my favourite workouts from you. With your videos and proper calorie deficit I’ve lost 37 lbs in 8 months 😊

[@amyw1222]

Alright, Kaleigh, I DID IT!! Was not easy but who wants easy!? Loved the format with full range and pulses/iso holds or sloooow tempo! The burn and shake was real but that's what we are here for!

[@katiezieba9242]

I did it!!! I was a little hesitant when I read the comments. I thought I will start but might not get through, ummm heck no, I persevered and I finished, it was challenging but I accomplished it! I’m proud of myself, what a way to start my Saturday ❤❤

[@angelinaparisio]

Did it,wow, what a burner!!❤

[@rshier8422]

That was AMAZING!!!! Thanks Kaleigh. I did it!!🙏🙏💖💖

[@yevonedean8997]

I did it! Wanted to quit, but you kept me going!

[@pegm2293]

I did it! I loved this workout! Thank you! 🎉🎉🎉 I yelled fire during the chest presses!

[@Junedujdarint]

I did it! luv yay

[@aparnaullas3538]

Omgggggg 🎉 the best one ever. I have been following your workouts for the past 3-4 months Today I had an adrenaline rush and for the first time I clicked on a workout of yours that is more than 30 minutes And omg my muscles are glitching while I’m walking. Super grateful for you ❤

[@reneey98]

This was my favorite strength workout of B&B Thrive!!! 💪

[@Ecuffari77]

Love Your Workouts!! But any tips for lower back pain when doing the reverse bent over rows. Alot of times with any bent over row my lower back hurts

[@rachelfriedman5502]

I done it! I did it! I loved it! It really flew buy and seemed more like 30 min than 45. Thanks Kaleigh!

[@WendyDaffarn]

Loved that! Thank you!!!

[@robinkerstner8910]

I did it!! I think you give excellent instruction and encouragement throughout! I really enjoy your workouts! Thank you!!!

[@marlainatyson8589]

YESSSS I did it!!! wowza!!! thanks for a butt kickin start to my day!!

[@lashondadwilliams11]

I did it🎉

[@daniellethomas4882]

Man that was tough but a good one!! YOU ROCK

[@jessicahunt1643]

Love this workout, thank you Kaleigh! You really rock!!

[@sanphoenix]

Another go with this challenging workout today🎉 Thank you!

[@MrsBonnieHughes]

I was feeling the shake and the burn! This was a great session! Can't wait until you're back for lives!!! Hope you are enjoying all the baby snuggles!

[@clarizaceron3155]

Wow wow wow 🔥 🔥 🔥 I did it!!, 💪 You are the best!!,

[@amichaitrink797]

really great workout/ THANK YOU

[@janelefever3131]

Excellent program! And your encouragement & tips are excellent also! You keep it real & relatable!

[@rhondafourhman6232]

I was humming Kelly Clarkson’s “what doesn’t kill you makes you stronger” through those close knee glute bridges, but I didn’t quit! Thank you for your encouragement Kaleigh!

[@sophiasydorenko2666]

Enjoyed very much! Thank you!

[@donnafdx]

Hardest one yet, but loved it, will definitely go back to it to build my endurance. Love your enthusiasm.. it’s infectious ❤

[@joroughton]

Just done this one.....wow!! I'm on fire 🔥 Loved it so much, thank you ❤ x

[@MichelleNielsen-Stoeck]

I did it! Love your approach! The best fitness channel I have used so far. Thank you!

[@aileenisidoroanselmo]

I love how these might be moves I’ve done so many times but this work out hit differently and was hard (good hard)! I hate doing strength workouts alone so Thank You!

[@danntima3877]

Completed my longest strength workout so far!!💪

[@lindsayjones3085]

I did it!!🎉 Kaleigh, that was tough but so good! 💪🏻 Thank you!!

[@NhuNguyen-kn5pg]

Hi Kaleigh, it’s my first time watching your Chanel. I did it. Thank you! I’m feeling great and will be following!❤

[@Lianebuckingham]

I did it! Amazing workout so pleased with myself as a lower spinal fusion person floor work is super hard for me to do but completed this and looking forward to the next

[@mayracantu5268]

I did it!!!!

[@roxanejohnsondelear9540]

you didn't have a live today so I did this. I DID IT! I paused a few times-this was a bit cardio too. I feel good! Love ya!

[@ekoostikdahlia]

I DID IT!!! That was totally awesome and WAY more burn than I expected! Thanks Kaleigh!!

[@Kris76028]

Woohoo! I did it! Legs are on 🔥.

[@JessicaMcFarland-e8g]

Absolutely amazing workout!! Definitely feeling the burn. Loved the mix between upper and lower body! Your workouts are awesome!

[@LorraineMichalak]

This is one of my favorites! I like the format - doing one exercise then again pulsing or slower, or holding.

[@lindaliaolin]

I am happy to joint you for the work out! I am going to be 62 next month. Been following you with this and other programs, gaining muscles and feeling them! 😀😀😀😀😀😀

[@kelseylink3033]

I did it! 🔥🔥

[@kalicoop1525]

Wowzers, what an awesome workout! You are amazing and everyone else who has done this workout ❤. You are soo motivating!! I’ll be doing this one often❤️🥵

[@sayrah6716]

fully tore my right meniscus two years ago (if you like gross injuries, it was a bucket handle tear) and I've been slowly but surely getting back into weights more consistently. between strength workouts like this and your cycling channel, my butt has officially been kicked. really love the mix of tempos: it challenged my stabilizing muscles more than I thought possible. excellent workout!!!

[@juanitaoos1]

Training for a week long hike later this year that's been on my bucket list since I was a teenager! I'm 46 now whoop whoop. Thank you for helping me train for this challenge.

[@jacquelinecobb9387]

I DID IT! Another exceptional strength workout 💪💪💪 Thanks, Kayleigh!

[@iamnicolehate]

This is the second workout I've done with you since finishing 7 months working with a trainer to try my weight loss journey on my own. Your workouts do not disappoint and keep me pushing my body. I love lifting weights. I will look at your others too for options in the future.

[@asyakrengauz]

I loved the upper body lower body alternations and also the slow vs fast pace, I've never seen this kind of workout and I do a lot of workouts! Loved it!

[@rainyJ2012]

I did it🎉🎉❤ thank you so much for what you do. You somehow make it fun. I've been doing your work outs consistently for 4 and a half months and have lost 20 lbs. I feel so much stronger and happier too. I recommend you to everyone.

[@erikaohare4131]

I DID IT! That second wall sit almost killed me but I persevered. Push ups on toes seem like something I will never get to but I’m going to keep trying! Thanks for continuing to challenge us!!

[@MamaPedrosa]

I DID IT!! I hate this one because it pushes me out of my comfort and limit so truly it’s a love and hate ! 😭😭 thank you I love your videos!! Helping a mama out

[@GinnaEdina]

I am so glad I found you, Kayleigh! I love your focus on strength building. And I love how you keep it real. It would be awesome to see more 45 minute and one hour full body workouts. Thank you so much for these are some workouts! 💗

[@hannahchingarande972]

That was the change I needed! Wow! I did it!

[@almalassodelavega9929]

I did it and loved it. Thank you!

[@camyam5982]

I did it!!! Fantastic workout. Thank you

[@sineadcollins7913]

This was amazing!!! Holy mackerel had me in stitches 😂 love from UK

[@sylvie6341]

Love coming back to this amazing workout. Everything is working and everything is burning 🔥.

[@davidherreratrujillano460]

You are the best doing workout and I don’t know how you cant to talk.Thanks

[@deannfield9629]

Nice workout for my day off. I pushed the weights up. Hitting the next level💪🏻🐊

[@CindyTanner-v8m]

Awesome workout!