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 • 224

  • @rcjwhiting
    @rcjwhiting Před 3 měsíci +17

    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!!

  • @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!

  • @harmswayy
    @harmswayy Před měsícem +4

    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 +3

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

  • @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❤

  • @user-rg4tm2gx6t
    @user-rg4tm2gx6t Před 19 dny

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

  • @artiantala-dalal4697
    @artiantala-dalal4697 Před měsícem +1

    Yes, I did it again…thanks so much!

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

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

  • @iamnicolehate
    @iamnicolehate Před 22 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.

  • @asyakrengauz
    @asyakrengauz Před 19 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!

  • @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"!

  • @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

  • @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

  • @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🏁
    ⚡️🔥⚡️🔥⚡️🔥⚡️

  • @terikimball1794
    @terikimball1794 Před měsícem

    Always so good with Kaleigh!!

  • @karenurban4249
    @karenurban4249 Před 3 měsíci +3

    I did it & I loved every second!

  • @Cindylulureads
    @Cindylulureads Před 3 měsíci +3

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

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

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

  • @kiauau
    @kiauau Před 3 měsíci +3

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

  • @suzantowlen9571
    @suzantowlen9571 Před 3 měsíci +2

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

  • @sylvie6341
    @sylvie6341 Před 27 dny

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

  • @tprins6146
    @tprins6146 Před 3 měsíci +3

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

  • @angelinaparisio
    @angelinaparisio Před 3 měsíci +2

    Did it,wow, what a burner!!❤

  • @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! 🎉

  • @reneey98
    @reneey98 Před 3 měsíci +2

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

  • @judyw6499
    @judyw6499 Před 3 měsíci +2

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

  • @sandramariano383
    @sandramariano383 Před 3 měsíci +2

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

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

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

  • @tarahardstaff1284
    @tarahardstaff1284 Před 3 měsíci +2

    I did it. Thank you

  • @emmamajor5437
    @emmamajor5437 Před 3 měsíci +2

    Great session! Enjoyed the various burns! Thanks.

  • @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!!!

  • @andreahaertel9623
    @andreahaertel9623 Před 3 měsíci +2

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

  • @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.

  • @jacquelinecobb9387
    @jacquelinecobb9387 Před 3 měsíci

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

  • @needmorereferences
    @needmorereferences Před 3 měsíci +2

    Now i'm super addicted with ur workout😩🥵

  • @taniageier221
    @taniageier221 Před 3 měsíci +2

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

  • @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!!

  • @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?

  • @bethanybarry829
    @bethanybarry829 Před 3 měsíci +2

    Crushed it!! Loved 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

  • @yevonedean8997
    @yevonedean8997 Před 3 měsíci +2

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

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

    Awesome workout!

  • @clarizaceron3155
    @clarizaceron3155 Před 3 měsíci +2

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

  • @stephanie31592
    @stephanie31592 Před 3 měsíci +2

    thank you so much!! amazing workout!

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

    Loved that! Thank you!!!

  • @user-ew9jm5xd9e
    @user-ew9jm5xd9e Před 10 dny

    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!

  • @lezlier.6679
    @lezlier.6679 Před 3 dny

    I like to do my full body strength workouts, three times a week (M, W,F) just so I can work on form and increase weights if possible and I’m not gonna lie….it was hard to get my butt down in the basement for the last one because I knew what was in store for me, but I did it and it was a great workout. Thank you.

  • @Kris76028
    @Kris76028 Před 3 měsíci +2

    Woohoo! I did it! Legs are on 🔥.

  • @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 ❤

  • @cinthyarosas6999
    @cinthyarosas6999 Před 3 měsíci +2

    I did it!!!💪🏼

  • @daniellethomas4882
    @daniellethomas4882 Před 3 měsíci +2

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

  • @aaaagirl7360
    @aaaagirl7360 Před 3 měsíci +3

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

  • @kelseylink3033
    @kelseylink3033 Před 3 měsíci +2

    I did it! 🔥🔥

  • @mayte26
    @mayte26 Před 3 měsíci +2

    I did it! That was intense!

  • @ivettenagygarcia111
    @ivettenagygarcia111 Před 3 měsíci +1

    I did it again 🎉🎉🎉🎉❤❤❤ thanks 🎉

  • @LeaT0322
    @LeaT0322 Před 3 měsíci +3

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

  • @nevenacvetkoviclazic1950
    @nevenacvetkoviclazic1950 Před 3 měsíci

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

  • @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!

  • @pegm2293
    @pegm2293 Před 3 měsíci

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

  • @rshier8422
    @rshier8422 Před 3 měsíci

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

  • @sasham1110
    @sasham1110 Před 3 měsíci +2

    I did it!! 🎉🎉

  • @amyw1222
    @amyw1222 Před 3 měsíci

    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!

  • @LinhWing
    @LinhWing Před 3 měsíci +2

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

  • @amichaitrink797
    @amichaitrink797 Před 3 měsíci +2

    really great workout/ THANK YOU

  • @sandytaylor4586
    @sandytaylor4586 Před 3 měsíci +2

    I did it!!!❤

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

    I did it! 🤗🤗🤗

  • @danntima3877
    @danntima3877 Před 3 měsíci

    Completed my longest strength workout so far!!💪

  • @wrich1277
    @wrich1277 Před 2 měsíci

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

  • @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!

  • @marlainatyson8589
    @marlainatyson8589 Před 3 měsíci +3

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

  • @lindsayjones3085
    @lindsayjones3085 Před 3 měsíci

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

  • @sophiasydorenko2666
    @sophiasydorenko2666 Před 3 měsíci +2

    Enjoyed very much! Thank you!

  • @jenniferwall4234
    @jenniferwall4234 Před 3 měsíci

    Such a good one Kaleigh! 🔥🔥🫨 the burn and shake are REAL!

  • @hannahchingarande972
    @hannahchingarande972 Před 2 měsíci

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

  • @sherriyaroch4132
    @sherriyaroch4132 Před 3 měsíci +2

    I did it! 🎉🎉🎉

  • @mayracantu5268
    @mayracantu5268 Před 3 měsíci +2

    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!

  • @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!

  • @janelefever3131
    @janelefever3131 Před 3 měsíci

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

  • @karenheffernan5858
    @karenheffernan5858 Před 3 měsíci +2

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

  • @user-ld2dx7is9f
    @user-ld2dx7is9f Před 3 měsíci

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

  • @bothainaalaliw6725
    @bothainaalaliw6725 Před 3 měsíci +2

    Great .i did it ✌🏻💪🏻

  • @donnafdx
    @donnafdx Před 3 měsíci

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

  • @marcyfelt9471
    @marcyfelt9471 Před 3 měsíci +2

    I did it!

  • @MichelleNielsen-Stoeck
    @MichelleNielsen-Stoeck Před 2 měsíci

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

  • @heidis7144
    @heidis7144 Před 3 měsíci +2

    I did it! 🎉🎉🎉🎉

  • @deannfield9629
    @deannfield9629 Před 2 měsíci

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

  • @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

  • @berndklotz9128
    @berndklotz9128 Před 3 měsíci

    Love the 45 min full body. ❤awesome

  • @camyam5982
    @camyam5982 Před 13 dny

    I did it!!! Fantastic workout. Thank you

  • @annettebodi4394
    @annettebodi4394 Před 3 měsíci +1

    Wow! Yep, I needed that one.

  • @aaaagirl7360
    @aaaagirl7360 Před 3 měsíci +2

    Thanks for the 🔥🔥🔥🔥

  • @rhiedeman79
    @rhiedeman79 Před 3 měsíci

    🎉 I DID IT🎉 Damn I'm gonna be feeling that one! Love your workouts!!

  • @stephaniefagin8332
    @stephaniefagin8332 Před 3 měsíci

    Did it!!! Great format!

  • @92ortiz
    @92ortiz Před 3 měsíci

    Thank you! love all your workouts.

  • @zarinhamartins2731
    @zarinhamartins2731 Před 3 měsíci +2

    Obg treinos ótimo..❤❤❤❤❤❤❤❤❤