30-minute NO REPEAT Full Body Strength Training to Boost Metabolism | SUPERSET CIRCUITS
️ September workout calendar is here!
This circuit-style strength workout uses a no-repeat superset training structure to build muscle and increase your metabolism! We have lots of compound moves to work multiple muscle groups!
This is a full-body workout so we will be working the upper body, lower body, and core! Supersets are a great way to increase your heart rate and overall output in a workout leading to muscle gain and a metabolic boost in a short amount of time!
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 NO-REPEAT 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 - All of the exercises can be done on the mat, I am just using my bench for a pregnancy modification!
- BALANCE PODS
STRUCTURE
- 2 CIRCUITS
- SUPERSET STYLE TRAINING
- 12 SUPERSETS - 24 EXERCISES
- WORK: 45 SECONDS REST: 30 SECONDS
EXERCISE LIST
- SUMO SQUAT WITH HAMMER CURL | BENT OVER REVERSE GRIP ROW
- FORWARD LUNGE WITH 3 PULSE | SWITCH SIDES
- SINGLE LEG ROMANIAN DEADLIFT & ROW | SWITCH SIDES
- ALT. NARROW SHOULDER PRESS | KNEELING ARNOLD PRESS
- KNEELING REAR LEG LIFT AND OPPOSITE ARM REAR DELT FLY | SWITCH SIDES
- PUSH UP TO SHOULDER TAPS | PALLOF PRESS
- SIDE PLANK WITH LEG LIFT | SWITCH SIDES
- NARROW GOBLET SQUAT | SQUAT TO PRESS (HEELS ELEVATED FOR BOTH EXERCISES IF USING PODS)
- PLANK | BEAR CRAWL HOLD (WITH PODS FOR BOTH EXERCISES)
- SEATED UP AND OVERS | HAMMER PUMP CURLS
- KNEELING (OR STANDING) TRICEP EXTENSION | CHEST PRESS
- SUMO GLUTE BRIDGE | LONG LEVER GLUTE BRIDGE PULSES
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!
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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.
Смотрите видео 30-minute NO REPEAT Full Body Strength Training to Boost Metabolism | SUPERSET CIRCUITS онлайн без регистрации, длительностью 28 минут 35 секунд в хорошем hd качестве. Это видео добавил пользователь Kaleigh Cohen Strength 27 Август 2024, не забудьте поделиться им ссылкой с друзьями и знакомыми, на нашем сайте его посмотрели 16 тысяч раз и оно понравилось 72 людям.