45-minute FULL BODY Strength Training

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  • čas přidán 4. 03. 2024
  • 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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    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.
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Komentáře • 217

  • @BriTabaka-qt1pr
    @BriTabaka-qt1pr Před 3 měsíci +9

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

  • @rcjwhiting
    @rcjwhiting Před 3 měsíci +16

    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!!

  • @harmswayy
    @harmswayy Před 24 dny +3

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

  • @anastasiavassiliev737
    @anastasiavassiliev737 Před měsícem +2

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

  • @artiantala-dalal4697
    @artiantala-dalal4697 Před 23 dny +1

    Yes, I did it again…thanks so much!

  • @kathyblythe8815
    @kathyblythe8815 Před 3 měsíci +5

    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 😊

  • @MamaSueWise
    @MamaSueWise Před 3 měsíci +4

    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.

  • @joanieveitch8113
    @joanieveitch8113 Před 3 měsíci +4

    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❤

  • @sabrinnahe.8500
    @sabrinnahe.8500 Před 3 měsíci +3

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

  • @ApplePryor
    @ApplePryor Před 3 měsíci +3

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

  • @user-jt4dr3sv6u
    @user-jt4dr3sv6u Před 3 měsíci +2

    I did it! 🤗🤗🤗

  • @tarahardstaff1284
    @tarahardstaff1284 Před 3 měsíci +2

    I did it. Thank you

  • @Kris76028
    @Kris76028 Před 3 měsíci +2

    Woohoo! I did it! Legs are on 🔥.

  • @Cindylulureads
    @Cindylulureads Před 3 měsíci +3

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

  • @user-rg4tm2gx6t
    @user-rg4tm2gx6t Před 9 dny

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

  • @mayracantu5268
    @mayracantu5268 Před 3 měsíci +2

    I did it!!!!

  • @iamnicolehate
    @iamnicolehate Před 13 dny

    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.

  • @yevonedean8997
    @yevonedean8997 Před 3 měsíci +2

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

  • @stacyrumfelt6526
    @stacyrumfelt6526 Před 3 měsíci +2

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

  • @cinthyarosas6999
    @cinthyarosas6999 Před 3 měsíci +2

    I did it!!!💪🏼

  • @rennywodynska3038
    @rennywodynska3038 Před 3 měsíci +2

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

  • @9weeds
    @9weeds Před 3 měsíci +3

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

  • @debsnamhtor1700
    @debsnamhtor1700 Před 3 měsíci +3

    Those pinned legs narrow glute bridges 😮😮😮
    I was definitely baking cookies today 😂

    • @yevonedean8997
      @yevonedean8997 Před 3 měsíci +2

      Funny, I was thinking of cookies while working out today, too!

  • @terikimball1794
    @terikimball1794 Před 26 dny

    Always so good with Kaleigh!!

  • @marlainatyson8589
    @marlainatyson8589 Před 3 měsíci +3

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

  • @sherriyaroch4132
    @sherriyaroch4132 Před 3 měsíci +2

    I did it! 🎉🎉🎉

  • @angelinaparisio
    @angelinaparisio Před 3 měsíci +2

    Did it,wow, what a burner!!❤

  • @sasham1110
    @sasham1110 Před 3 měsíci +2

    I did it!! 🎉🎉

  • @reneey98
    @reneey98 Před 3 měsíci +2

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

  • @asyakrengauz
    @asyakrengauz Před 9 dny

    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!

  • @needmorereferences
    @needmorereferences Před 3 měsíci +2

    Now i'm super addicted with ur workout😩🥵

  • @karenurban4249
    @karenurban4249 Před 3 měsíci +3

    I did it & I loved every second!

  • @steelebird
    @steelebird Před 3 měsíci +3

    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"!

  • @donnamagrini6393
    @donnamagrini6393 Před 3 měsíci +2

    This was AMAZING!! And I did it!!🎉

  • @kimmichael6789
    @kimmichael6789 Před 3 měsíci +2

    I DID IT!! Feels sooo good! 🎉

  • @kelseylink3033
    @kelseylink3033 Před 3 měsíci +2

    I did it! 🔥🔥

  • @melissag.8443
    @melissag.8443 Před 3 měsíci +2

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

  • @tprins6146
    @tprins6146 Před 3 měsíci +3

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

  • @clarizaceron3155
    @clarizaceron3155 Před 3 měsíci +2

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

  • @emmamajor5437
    @emmamajor5437 Před 3 měsíci +2

    Great session! Enjoyed the various burns! Thanks.

  • @suzantowlen9571
    @suzantowlen9571 Před 3 měsíci +2

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

  • @mayte26
    @mayte26 Před 3 měsíci +2

    I did it! That was intense!

  • @sandramariano383
    @sandramariano383 Před 3 měsíci +2

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

  • @user-ew9jm5xd9e
    @user-ew9jm5xd9e Před 22 hodinami

    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!

  • @andreahaertel9623
    @andreahaertel9623 Před 3 měsíci +2

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

  • @judyw6499
    @judyw6499 Před 3 měsíci +2

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

  • @ivettenagygarcia111
    @ivettenagygarcia111 Před 3 měsíci +1

    I did it again 🎉🎉🎉🎉❤❤❤ thanks 🎉

  • @heidis7144
    @heidis7144 Před 3 měsíci +2

    I did it! 🎉🎉🎉🎉

  • @sandytaylor4586
    @sandytaylor4586 Před 3 měsíci +2

    I did it!!!❤

  • @LinhWing
    @LinhWing Před 3 měsíci +2

    I did it! And I am 💀 what a workout!

  • @user-yu9od2pj8s
    @user-yu9od2pj8s Před 3 měsíci +2

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

  • @bothainaalaliw6725
    @bothainaalaliw6725 Před 3 měsíci +2

    Great .i did it ✌🏻💪🏻

  • @marcyfelt9471
    @marcyfelt9471 Před 3 měsíci +2

    I did it!

  • @daniellethomas4882
    @daniellethomas4882 Před 3 měsíci +2

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

  • @kiauau
    @kiauau Před 3 měsíci +3

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

  • @sylvie6341
    @sylvie6341 Před 18 dny

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

  • @taniageier221
    @taniageier221 Před 3 měsíci +2

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

  • @bethanybarry829
    @bethanybarry829 Před 3 měsíci +2

    Crushed it!! Loved it!!

  • @stephanie31592
    @stephanie31592 Před 3 měsíci +2

    thank you so much!! amazing workout!

  • @user-sw1zp8uo2w
    @user-sw1zp8uo2w Před 3 měsíci +2

    Loved that! Thank you!!!

  • @amichaitrink797
    @amichaitrink797 Před 3 měsíci +2

    really great workout/ THANK YOU

  • @joyfulk9services
    @joyfulk9services Před 3 měsíci +2

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

  • @aaaagirl7360
    @aaaagirl7360 Před 3 měsíci +3

    Pls don’t be sorry.. WE ❤ feelin the 🔥🔥🔥

  • @melisagoad8180
    @melisagoad8180 Před 3 měsíci +2

    I. Did. It! 🎉

  • @user-cl7bk6pp6q
    @user-cl7bk6pp6q Před 3 měsíci +2

    Awesome workout!

  • @jacquelinecobb9387
    @jacquelinecobb9387 Před 3 měsíci

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

  • @MsBlondie1393
    @MsBlondie1393 Před 18 dny

    I freaking did it! Week 10 B&B seriously can't believe I made it this far

  • @zarinhamartins2731
    @zarinhamartins2731 Před 3 měsíci +2

    Obg treinos ótimo..❤❤❤❤❤❤❤❤❤

  • @sayrah6716
    @sayrah6716 Před 3 měsíci

    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!!!

  • @erikaohare4131
    @erikaohare4131 Před 3 měsíci

    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!!

  • @juanitaoos1
    @juanitaoos1 Před 3 měsíci

    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.

  • @wrich1277
    @wrich1277 Před měsícem

    1st workout after vacation! Whoa!!❤❤❤

  • @karenheffernan5858
    @karenheffernan5858 Před 3 měsíci +2

    Wow this was great. I was shouting at you Kaleigh on those narrow glute bridges 😂😂

  • @lynnearnett800
    @lynnearnett800 Před 3 měsíci +2

    I did it!!!

  • @gisseld5775
    @gisseld5775 Před 3 měsíci

    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

  • @LeaT0322
    @LeaT0322 Před 3 měsíci +3

    I did it! The 45 second push ups nearly killed me though😂🎉

  • @jennygustafson129
    @jennygustafson129 Před 3 měsíci +2

    I DID IT!

  • @aaaagirl7360
    @aaaagirl7360 Před 3 měsíci +2

    Thanks for the 🔥🔥🔥🔥

  • @sophiasydorenko2666
    @sophiasydorenko2666 Před 3 měsíci +2

    Enjoyed very much! Thank you!

  • @lashondadwilliams11
    @lashondadwilliams11 Před 3 měsíci +2

    I did it🎉

  • @danntima3877
    @danntima3877 Před 3 měsíci

    Completed my longest strength workout so far!!💪

  • @rshier8422
    @rshier8422 Před 3 měsíci

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

  • @nevenacvetkoviclazic1950
    @nevenacvetkoviclazic1950 Před 3 měsíci

    I did it! 🎉
    Thank you Kaleigh! Amazing as always!

  • @camyam5982
    @camyam5982 Před 4 dny

    I did it!!! Fantastic workout. Thank you

  • @user-ew9jm5xd9e
    @user-ew9jm5xd9e Před 22 hodinami

    Thanks!

  • @aparnaullas3538
    @aparnaullas3538 Před měsícem

    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 ❤

  • @annettebodi4394
    @annettebodi4394 Před 3 měsíci +1

    Wow! Yep, I needed that one.

  • @Ecuffari77
    @Ecuffari77 Před 3 měsíci +2

    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

  • @lindsayjones3085
    @lindsayjones3085 Před 3 měsíci

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

  • @pegm2293
    @pegm2293 Před 3 měsíci

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

  • @stephaniefagin8332
    @stephaniefagin8332 Před 2 měsíci

    Did it!!! Great format!

  • @hannahchingarande972
    @hannahchingarande972 Před 2 měsíci

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

  • @rhondafourhman6232
    @rhondafourhman6232 Před 3 měsíci

    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!

  • @rachelfriedman5502
    @rachelfriedman5502 Před 3 měsíci

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

  • @MH-th9tc
    @MH-th9tc Před měsícem

    Girl! I did it!! Didn’t want to do it- but I DID IT!!!

  • @wallewallewalle
    @wallewallewalle Před 3 měsíci

    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!

  • @janelefever3131
    @janelefever3131 Před 3 měsíci

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

  • @92ortiz
    @92ortiz Před 3 měsíci

    Thank you! love all your workouts.

  • @user-rb5cw2kz6e
    @user-rb5cw2kz6e Před 3 měsíci

    Loved it thanks 🙏

  • @GinnaEdina
    @GinnaEdina Před 2 měsíci

    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! 💗