30 min. No Repeat Full Body Metabolic Boost Strength Training | Increase Muscle & Decrease Body Fat

Описание: We are training with a peripheral heart action training structure to increase our metabolism and build full body strength!!! This workout is packed with compound and isolation exercises to increase heart rate and calorie burn! This is the perfect at home workout because you only need 30 minutes and your dumbbells!

As always we want to train with intention! The intent today is to build full body strength while building a strong heart and decreasing body fat with our PHA-style training! I love this type of training especially with a no repeat format!

These 30 minutes will be over before you know it with a no-repeat structure full of challenges and pushes for the upper body, lower body, and core! We will work through 20 exercises with 60 seconds of work and 25 seconds of rest alternating between upper and lower body moves.

If you are new PHA or peripheral heart action training, this is a method of training that alternates between upper and lower body exercises which will increase your heart rate leading to a bump in intensity and calorie burn! It's also a great way to train because the upper body gets a break while the lower body is working and visa versa allowing you to maximize each set!

30-MINUTE NO REPEAT FULL BODY STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- When selecting a weight for this workout, you want to lift moderately heavy to heavy! Weight will be relative to you, each exercise, and how you are feeling today! I used a range from 10lbs to 40lbs / 4.5 to 18kg.
EXERCISE MAT

OPTIONAL EQUIPMENT
EXERCISE BOX/BENCH - I will be using a bend for chest and glute exercises as I need a bit of an incline during my pregnancy! You can do all of these exercises on your mat though, if you don't have a bench!

STRUCTURE
NO REPEAT PHA STRUCTURE
20 TOTAL EXERCISES
WORK: 60 SECONDS REST: 25 SECONDS

EXERCISE LIST
BENT OVER ROW
ROMANIAN DEADLIFT
ALTERNATING CHEST PRESS
GLUTE BRIDGE
ARNOLD PRESS
SQUAT
HAMMER CURLS WITH A TWIST
SUMO SQUAT WITH HALF REP
CLOSE GRIP CHEST PRESS
LONG LEVER GLUTE BRIDGE
NARROW GRIP ROW WITH HOLD AT TOP
CALF RAISES
STANDING CHEST FLYS
SUMO DEADLIFT
BOTTOM TO TOP
CURTSY LUNGE WITH 2 PULSE | *MOD- LATERAL LEG LIFT WITH 2 PULSE
BICEP CURLS
ALTERNATING REAR LUNGE
TRICEP OVERHEAD EXTENSION
GOBLET SQUAT

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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🔴 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.