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This is going to be intense! We are combining strength and cardio for a metabolism boost and to increase muscular definition! We have a full-body workout to target your lower body, upper body, and abs! The goal is to lift moderately heavy for the strength portion to build muscle and max out your pushes during the HIIT to boost your metabolism! This workout is a no-repeat and full-standing structure too!
This workout will incorporate 12 rounds of full-range strength exercises, pulses, and finally a HIIT set for a total burnout! The fire is going to be real in this one! There is a ton of variety in this workout and not one muscle will be left untouched! Get ready to sweat and get strong!
I will provide low-impact modifications for any plyometric moves we might have to keep this workout totally jumping-free! Rest periods will be short, so enjoy them while they last, but always listen to your body and take longer breaks or lower your dumbbell weight, if needed!
I will be adding my wrist weights for a little extra oomph in this workout, if you'd like to add them as well, we will put them on after our warm-up!
30-MINUTE FULL BODY NO-REPEAT, FULL STANDING HIIT & STRENGTH WORKOUT STRUCTURE AND EXERCISE EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10bs to 20lbs / 4.5kg to 9kg When selecting a weight for this workout, you want to lift moderately heavy and possibly bodyweight or light for our pulses round.
- EXERCISE MAT
STRUCTURE:
12 TOTAL ROUNDS
NO REPEAT STRUCTURE
FULL RANGE WORK: 45 SECONDS
PULSE WORK: 20 SECONDS
HIIT WORK: 30 SECONDS
REST: 10/30 SECONDS
EXERCISE LIST:
- BENT OVER ROW | PULSES | LOW SUMO W/ ARM DRIVES
- BICEP CURLS | PULSES | FORWARD & BACK SCISSOR JACKS W/ ARM PUMPS
- SQUAT | SQUAT PULSE | SQUAT JUMPS
- ONE-SIDED REVERSE LUNGE | PULSES | LOW KNEE PULLS
- OTHER SIDE
- SHOULDER PRESS | PULSES | MT. CLIMBERS
- SINGLE SINGLE DOUBLE LATERAL RAISE | PULSES | IN AND OUT SQUAT JACKS W/ 1/2 ARMS
- SUMO SQUAT | PULSES | SUMO POP SQUAT
- ROMANIAN DEADLIFT | 1/2 REP | DUMBBELL SWINGS
- TRICEP KICKBACKS | PULSES | STRAIGHT ARM JACKS TO THE SKY
- STANDING BICYCLE CRUNCH | DOUBLE CRUNCH PULSE | ALT. FRONT KICKS
- SQUAT TO ALT. OBLIQUE CRUNCH | LOW SUMO SIDE BEND DOUBLE-PULSE | LOW HOLD CROSSBODY PUNCHES
I am so glad you joined me for this workout! It's always better to work out with a friend!
Kaleigh
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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.
