30 min Full Body NO REPEAT Workout скачать в хорошем качестве

30 min Full Body NO REPEAT Workout

Join Bike & Bells! All the info is here! https://kaleighcohen.com/bikeandbells/ This workout is structured to help you build full body muscular endurance!! Muscular endurance is critical for overall health and fitness! Having solid muscular endurance will improve many areas of everyday life as well as athletic performance! This workout will include many functional moves to work the upper body, lower body, and core muscles! We will have some exercises that will incorporate an optional exercise box! There will be modifications if you don’t have a box or bench to use! The goal of this training session is to improve muscular endurance and to do this we need to train for longer durations/increase reps. Because we are increasing the number of reps compared to our other training sessions, you may need to decrease your dummbell weight a bit compared to a muscular strength focused workout. For myself for this workout, I dropped my weight down about 5lbs compared to what I would normally use when we have a shorter work duration. Keep this in mind while selecting your weight! You may also notice a bit more burn in the muscles with endurance training, this is lactic acid being released, make sure to stretch after this workout to help decrease muscle soreness that may occur! As always, this is your time so make the most of it!! If you need to take longer recovery, make sure and do so! This endurance workout is part of our 8 week Bike & Bells program! Bike & Bells is designed to build lean muscle, build endurance, and burn fat! The program incorporates 3 phases, this workout is included in phase 1 where we work to build our solid foundation to maximize progress over the next 8 weeks! FULL BODY NO REPEAT WORKOUT STRUCTURE AND EXERCISES MUSCLES TARGETED/FOCUS: TOTAL BODY TRAINING TO IMPROVE MUSCULAR ENDURANCE EQUIPMENT NEEDED DUMBBELLS- I used a range from 10, 15, 20, 40lbs / 4.5, 7, 9, 20kg EXERCISE MAT OPTIONAL EQUIPMENT EXERCISE BOX/BENCH OR A STURDY CHAIR, COUCH, OR BED STRUCTURE 15 TOTAL EXERCISES 1 TIME THROUGH EACH WORK: 90 SECONDS REST: 30 SECONDS EXERCISE LIST ALTERNATING SHOULDER PRESS HEEL ELEVATED GOBLET SQUAT (THIS CAN BE DONE WITHOUT THE ELEVATION TOO!) ALTERNATING BENT OVER ROW ALTERNATING CHEST PRESS ELEVATED GLUTE BRIDGE (CAN BE DONE WITH FEET ON GROUND) ISO GLUTE HOLD WITH ABDUCTION GLUTE BRIDGE MARCH CROSS BODY CRUNCH PULLOVERS 4 CT TOE TOUCH/ 4CT HEEL TAPS ALTERNATING STEP UP W/ LATERAL RAISE (MOD- SQUAT WITH LATERAL RAISE) SUMO SQUAT TRICEP DIPS (CAN BE DONE OF GROUND) SQUAT TAPS (WITHOUT BOX - FOCUS ON CONSISTENT SQUAT DEPTH) CROSS BODY CURLS 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...   ⭐️ Find all of the equipment used for these workouts here! 👉 https://www.amazon.com/shop/kaleighco... ⭐️ Find tips, recipes, and more here! 👉 https://www.kaleighcohen.com ⭐️ Hang out with the community and get all the 4-1-1! 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 totally 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 important to consult your physician to ensure this program is right for you. Do not start this program if your health care 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.