45-minute FULL BODY Strength Training скачать в хорошем качестве

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 for Injury Prevention...   MY LINKS: Amazon Storefront- https://www.amazon.com/shop/kaleighco... Like to know about my outfit?- https://amzn.to/41ZammW Protein I Love! - https://bit.ly/3SPyEwG Become a member here- https://www.buymeacoffee.com/kaleighc... KCF merch- https://kaleighcohen.com/shop/ Instagram-   / kaleighacohen   Facebook-   / kaleighcohenfitness   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! _________________________________________________________________________________________________ 🔴 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.