30 minute NO REPEAT Full Body Strength Training

if you are looking to lean out your muscles and get strong you have come to the right place because I have gotten the workout for you this is a 30 minute no repeat full body strengthener and the only thing you're going to need will be your dumbbells optional if you have them today will be your ankle weights this is going to be for a couple of the exercises I'll link these down below if you don't have them because I absolutely love these things four weight today uh go with something moderately heavy too heavy I'm gonna go on the upper end of what I usually lift because this is no repeat so we only get one shot so I really want you to work at burning out the muscles for each set and so with that said we're gonna get right into our warm-up and then we'll get into this strength workout so first things first we're going to start with a squat we're going to take it down arms right next to your side down and as we come up we're going to reach up for the sky coming up onto the toes down and up [Music] and up good three more [Music] two last one that we're gonna extend the arms forward and reach so bring your arms down out here and reach back squeezing those shoulder blades around your spine foreign so glad you're sticking out for the warm-up because listen if you just show up for the workout you're like missing the whole thing it's basically like a taco without the shell and all the toppings if you're just coming for the workout so you're getting the whole shebang when you stick for the warm-up the workout and the cool down because it's all part of your workout two more last one now we're gonna do a little quad stretch here not holding it long just holding it for a couple seconds and then switching sides so just getting that quad warm the hip flexor now when we warm up we don't want to hold our stretches too long we save the hold until after the workout but right now this is just going to get everything warm and moving three more and then we'll do wrist circles here's to and one so wrist circles we're gonna warm the wrists up we're gonna start out today with a showa while I'm working the shoulder so we're gonna be doing Arnold press so we want to make sure uh uh what are these wrists are nice and warm three more here's three two and one now we're gonna take the legs out sumo squat into a Twist so legs out toes out hands right here we're gonna drop them down hands right above the knees drop one shoulder down opening up the hips dropping that shoulder and getting that twist and then switch sides breathing keep that bum down [Music] three more here here's three and then we're gonna go into good mornings and we're gonna get started two and one walk those feet in bring it up nice and slow feet about shoulder width hands on your hips Drive the hips back slight Bend in the knees and then up squeeze good three more here's three so that first exercise we're getting into is the Arnold press we've got 45 seconds of work followed by 20 seconds of rest last one so grab those heavy weights for Arnold press and let's get strong you can also start your watch if you want to do that but bringing those arms up Palms facing you we're going in three two and one keep your wrist straight exhale as you press up and take your time now when you're lifting super heavy you really have to focus on taking your time so you can control the weight up and down [Music] halfway keep it strong [Music] almost there [Music] five seconds here's three two and one 20 seconds to rest you may want to adjust your weight we're going to do narrow press next Palms are gonna face each other for that I'm actually gonna go down just a little bit oh rest time goes by quick so we're gonna grab the weight switch it up and then get ready to go here we are in three two and one so same thing here keep those wrists straight exhale as you press up I want you to focus on your form as you work through each set just to make sure you're maximizing the time now this is part of our sweet summer sweat workout program if you don't know what that is I'll leave it in the description but for these next eight weeks we're going to focus on short effective and intentional training so when you show up to train I need your mind here Focus here on each set to make sure you're getting the most out of this time if you give half you're gonna get half but if you give it all you're going to get it all back here's three two and one nice 20 seconds now front raise so you'll just need one dumbbell for this holding on to the ends of each dumbbell or at oh I'm sorry holding on to the end or holding on at the end I cannot tell what is going on today you know what I'm saying hold on to the end of your dumbbell we're gonna lift it in three two and one here we go lift it up and yeah I'm gonna bring my focus to the workout sometimes I'm gonna tell you what sometimes we bring our baggage into the workout and we don't need to so I'm gonna get my mind straight today too so if you're working on getting your mind in here I'm with you today taking your arms up so they're just about parallel to the floor we don't need to lift it up too high right now working that front delt [Music] so these first three exercises have really targeted the delt complex next we're gonna work the biceps so we're gonna switch it up here in three into and one nice we are gonna do wide hammer curls so two dumbbells for this a little bit lighter than what you might do for a regular bicep shoulders are rolled down and back so Palms are going to be facing away from you but arms right next to your body keep those elbows tucked in going in three two and one here we go so keep those arms wide and down different than our normal wide curl so those thumbs are leading up towards your shoulders arms are staying close to your body [Music] telling you what this is going to pump up the biceps oh my God make sure you're not shrugging as you lift that weight [Music] got another biceps burner after this so get ready here's three two and one if you need to adjust your weight do so we're doing hammer curls next so Palms are going to be facing each other still keeping those arms nice and close shoulders roll down and back less than ten and we go oh here it is three two and Hammer curl contract that bicep muscle keep it tight [Music] oh are you lifting heavy enough go heavy I'm saying that because that's what's going to help you lean and Define those muscles if you're not lifting heavy enough you're going to have a more I don't know I'll say flat look if you're lifting heavy that's what's going to give your muscles those definitions and also get you strong to make everyday life easier so that's why I'm always encouraging you go heavy it's not going to bulk you up you're not gonna be walking around like this it's going to help you lean out last three two one nice we just worked the front of the arms time to hit the back of the arms we've got the triceps tricep kick back I'm gonna go down a little bit and wait so adjust your weight if need be I'm dropping it to 10 pounds for this one dry those hips back slight Bend in the knee hinge it arms up keep those arms lifted go in three two and one here we go keep that core engaged think about sticking your chest out towards the ground so you're bringing those shoulder blades up if you start to Sag down here we do not want that we want to make sure everything's nice and tight and then extend that arm all the way get that contraction in the tricep [Music] almost there three two and one nice bringing it to the mat now for Skull Crushers you can also grab a couple extra weights if you want because we're gonna have chest press and chest flies coming up as well so I'm gonna grab some extra dumbbells all right so Skull Crushers first roll it onto your back arms are up just hinging at that elbow going in three and two and one here we go and exhale as you press the weights up [Music] nice job control it down press it up almost there here it is in three two and a one nice now we're gonna work the chest we're doing just chest press so two dumbbells for that I'm bumping it up in the weight here chest muscles big they can work hard [Music] all right arms out three seconds here's two and let's press now put your feet up we are too far apart now a tip to help you get the most out of this as you're pressing really think about Contracting those chest muscles I know that's one that kind of seems a little difficult to do so if you think about an egg in your underarm and as you press up think about squeezing that egg that's gonna help you contract that muscle even more and squeeze good dumbbells staying right at the midline of your chest not too far towards your face not down towards your belly button right up to the sky and here's three two and one all right still working the chest now chest flies adjust your weight if you need [Music] all right arms up going in three here's two and let's begin open up nice and wide down slight Bend IN That Elbow as you come down and then squeeze up no oh same thing we're thinking about that egg one thing that I like to do as well when I reach the top of this move here I like to think about bringing my pinkies together so I'll usually tap the ends of my weights together closest to my pinkies there I feel like this gives me just a little bit of an extra contraction almost there come on keep squeezing good three two and one nice job now we're doing pullovers one dumbbell for this one heavy dumbbell for the pullovers we got a lot working this is an awesome compound move you're gonna feel in your triceps chest working down the lats you're even going to feel it in your core so bring that dumbbell up breathing and then we go here three two let's go drop it down control it as you bring it down and then pull squeeze back up stopping those arms and tell they're about perpendicular here to the ceiling so you don't want to pull too far over You're Gonna Lose That contraction so make sure you keep it tight stop it there when those arms are up right towards the ceiling now as you lower down feel that in the triceps and then as you pull up think about the core squeezing pulling back up nice job this is a tough little set right here with the chest the triceps and the pullovers oh my word you got it you're almost there though good three two and one another exercise we're gonna be on the ground we're gonna do a kneeling rear delt fly so now we're gonna work the back here a little bit this is part of the shoulder complex it's a tough move I'm going with my tens here but on the knees knees about shoulder width we're gonna alternate sides here going in three into and one control it up think about squeezing that back as you come up core is engaged foreign three two one oh my God the arms moving on we're gonna bring it up reverse grip row this time we can get some of your weights out of the way you got a little bit of time here keep on moving here getting ready for that reverse grip row back flat core engaged feet a little wider than shoulder width bring it down and let's row [Music] this exercise in particular makes sure you're not over gripping the weights if you start over gripping them you're going to bend those wrists and that's going to put some extra pressure on the wrist where you don't want it it's going to make it harder to lift [Music] dumbbells are just hanging in those fingers [Music] good exhale as you're at the top here and you squeeze exhale and control down make sure to get that contraction at the top take your time squeeze it and then down this is our last upper body we're getting ready for lower body here three two and one moving on sumo squat now we're gonna be focusing on the lower body so we're getting ready to go heavy here now with that sumo squat you can use two dumbbells right on each side or one heavy in the center I'm working with one heavy today bumping it all the way to 50. so go heavy on this legs out toes out shoulders rolled down and back we going three two and one here we go down and squeeze [Music] make sure that chest is staying up you don't want your chest to fall forward as you lower down [Music] almost there another tough few sets of exercises here all back to back to back last three two and one moving on to squat you're gonna have two dumbbells one dumbbell on each side [Music] so bringing those weights up on the shoulder keep that chest up weight is in the heels our best squats here we go drop it down and squeeze up [Music] take your time [Music] Here We Are One come on 15 seconds out [Music] almost there three two and one goblet squat now so one dumbbell in the center oh my the arms are tired from the first half of this workout so dumbbell right up in front squatting in three two and here we go I told you tough little set here we got going on [Music] nice job keep that form keep that Focus Sweet Summer sweat is really all about helping you make the most that you can in a short amount of time I want sweet summer sweat to be 20 to 30 minutes for you one of the most important parts of your day where you're working on getting strong so that you can enjoy life even more and you'll have more time to do it so that's the whole point here almost there three two and one so if you think I'm pushing you you're right I am Romanian deadlift two dumbbells here [Applause] you could use just one but shoulders rolled down and back getting ready here we go take it down nice and slow keep the weight in the heel feel that stretch and then pull and squeeze now you just feel that slight stretch in the hamstrings that's how you know you've hit your full range [Music] and then the focus comes here as you pull [Music] [Music] [Music] almost there next exercise we're going to work one side lunge and then the other so I'll have a modification for you as well if lunges bother your knees here's three two and one grab your dunkles for lunges we're going to be targeting the glutes a little bit more on this so it's going to be a forward leaning lunge now if you're doing that modification you're going to keep it low in the one leg and then tap back but you'll see that modification all right so take that leg out slight hinge forward here and here we go so with this slight hinge here at the hips this is going to Target the glutes a little bit more to make sure that back is staying flat though you don't want your back rounding so if you find you're starting to get around with your dumbbells just set the dumbbells down and do it with body weight keep that Focus weight stays here in this front heel oh my God the glutes are burning badly oh do you make up songs when it like starts to hurt or what do you do to get through them tell me in the comments so I know am I the only one that sings here's three a two and one all right I'm just counting you out of that one oh my word like you know it's burning when I start singing for sure switching sides so same thing or if you're doing that modification keep it low tap it back [Music] all right five seconds here's three two get that hinge and here we go so with the hinge that chest is coming over that front leg more [Music] push through that heel really think about squeezing right here the glutes as you come up [Music] breathing hey the ankle weights are going to be coming next so for that next set we're gonna no dumbbells but we're gonna just quickly add those ankle weights on and bring it down to the floor but you can keep your heavy weights nearby because we're going to do a long lever glute Bridge after that here's three two and a one nice job if you've got your ankle weights put them on again if you don't and you're interested in them you can find it down in the description but check that out later because we're in the middle of getting strong and we don't need to be distracted right now all right so donkey kick pulses you can bring it down on your forearms or up but we're getting ready to go here in three two and one so stamp it towards the ceiling think about stamping that heel up to the sky a little moves it's not all the way down you're keeping it contracted there keeping that glute contracted keeping that core engaged little move [Music] okay almost there [Music] almost there so we're just gonna switch sides next three two one you can press it back here if you need grab a drink dry off I need to dry off for sure so just switching sides again you can be down on the forearms you can be up on your hands going in three two and one here we go pulse it out stamp that heel towards the ceiling [Music] almost through the glute work then we're gonna move on to abs [Music] olutely almost there so long lever glute Bridges next you can leave your ankle weights on if you like here's three two and one bring it down one or two dumbbells right up on the hips so long lever glute Bridge legs are gonna be out longer as opposed to a normal chance there grabbing your dumbbells take those legs out weight stays in the heels and here we go lift and squeeze so this is working the hamstrings and glutes a little bit more here knees still in line with toes [Music] make sure you're holding and squeezing it at the top for a second [Music] and you don't have to lift it so high that you start to Arch around your back just enough till you've got that straight line you're Contracting and then you control it down last lower body and then we're moving on to abs good here it is three two and one out with the dumbbells you can also take your ankle weights off as well right now because we're just gonna stay here we're gonna do side line crunch now you have the modification to just bring one leg up or you can bring both legs up going in three into and one here we go so working the obliques now [Music] [Music] nice job almost there five ab exercises so we'll have four remaining after this [Music] keep it strong [Music] you are so close now almost made it to that finish line [Music] just switching sides here here it is three two and a one roll it over to the other side so again modification you can just lift the one leg keeping that leg bent or take those legs both out and lifting both five seconds here's three two and one [Music] before [Music] halfway oh my word the ABS are feeling it abs are always tired by the end because we've been working the core throughout this workout [Music] almost there three two one roll it over for a crunch now just a crunch hands come behind your head really think about getting those shoulder blades up off of the mat that's what's gonna work those abs that's where you really get that contraction when you get those shoulder blades up you exhale bringing ribs to hips [Music] almost there here's three two and let's go crunch it up really get that let those abs relax and extend and then come back up and contract and squeeze [Music] good exhale as you come up really think about exhaling here that's going to help you contract even more [Music] and with those hands behind your head make sure you're not crunching your neck just there for a little bit of support here on the neck [Music] here's three two and one all right next we're gonna do two heel Taps out two heel Taps back and you're gonna see a modification on screen to work one side and then the other getting ready here's three here's two and a one so two Taps out tap tap tap it back for two keep that low back pressed into the mat hands right next to your side [Music] try not to keep a lot of weight in the heels it's just a very slight tap very light pressure on the heels [Music] almost there one more exercise after this and you have made it here's three two and one [Applause] all right dead bug so you have the option here to just hold the dead bug with knees at 90 degrees arms up or you can add an alternating arm and leg extend get up into position here we've got three we've got two and one [Music] low back pressed into the mat as you lower that leg oh my word abs are burnt out after this one my goodness [Music] almost there [Music] here it is three two and one oh bring it up you are absolutely amazing don't forget to let me know in the comments what do you do when the burn happens are you a singer or not I'm just kidding I love you but I do want to know what you what you do makes us feel better anywho don't forget your stretch remember this is a full workout so grab the stretch don't forget to check out the description for Sweet Summer sweat if you want to join us for the next eight weeks for our free program I will see you at the stretch I love you so much have an amazing day you are awesome

Channel: Kaleigh Cohen Strength

Views: 157,683

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Id: tj0o8aH9vJw

Length: 32min 0sec (1920 seconds)

Published: Tue Jun 06 2023