30-minute NO REPEAT Full Body Functional Strength Training | BUILD MUSCLE!

🗓️ September workout calendar is here! 👉 https://buymeacoffee.com/kaleighcohen...

This workout is going to increase your overall functional strength! This is a full-body strength training session focusing on functional exercises for a strong life!!

This workout includes 3 circuits with 8 exercises per circuit and a no-repeat style! The exercises will include both compound and isolation exercises. Circuit 1 will focus on the upper body Circuit 2 is all about the lower body and Circuit 3 combines both the upper and lower body! The core will be working throughout it all!

This is a fun challenge that will not only build full body definition but also build muscle for a strong life!

The weight you want to lift today is moderately heavy with a moderate pace or lighter weight with a quicker pace! The weight you choose should challenge you for the duration of the workout! Be sure to adjust weight and intensity accordingly!

30-MINUTE FUNCTIONAL FULL-BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5 to 9kg. The weight you select will be relative to you and how you feel about each exercise! When selecting a weight for this workout, you want to aim to lift moderately heavy with a moderate tempo! If you only have lighter weights, focus on form and lift at a slightly quicker pace!
EXERCISE MAT

OPTIONAL EQUIPMENT
EXERCISE BENCH OR BOX

STRUCTURE
3 CIRCUITS
24 EXERCISES
WORK: 45 SECONDS REST: 20
REST BETWEEN CIRCUITS: 30 SECONDS

EXERCISE LIST
CIRCUIT 1
ALT. DEAD STOP ROW
BOTTOM TO TOP SNOW ANGEL
PUSH PRESS
SIDE-LYING TRICEP EXTENSION
SWITCH SIDES
PUSH-UPS
KNEELING BICEP CURLS
ALT. CHESS PRESS
CIRCUIT 2
GLUTE BRIDGE
SQUAT TO BENCH
STEP-UPS
SWITCH SIDES
SUMO ROMANIAN DEADLIFT
KNEELING SQUAT TO STAND
FORWARD TO BACK LUNGE
CALF RAISE
CIRCUIT 3
SQUAT TO ROTATIONAL PRESS
SINGLE-LEG ROMANIAN DEADLIFT TO ROW
SWITCH
SINGLE-LEG GLUTE BRIDGE TO CHEST FLY
SWITCH SIDES
SUMO SQUAT TO CURL
PLANK DB DRAG
RENEGADE ROW

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...  

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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 it really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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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.