Uploaded February 2025 | Updated September 2026, 2 weeks ago
This full-body workout has it all!!! We are focused on building muscle today and all three aspects are strength, hypertrophy, and endurance!!
I love workouts like this where we mix it up! It challenging, fun, and takes your training to a whole new level!
This workout is a no-repeat structure with 11 sets of 3 exercises. In each set, we will start by lifting heavy to focus on increasing muscular strength. Then, we will drop our weight a bit and work on muscular hypertrophy, which is where we increase our muscular definition! Finally, we will focus on building muscular endurance with lighter weight. As we work through each variation, the work timer will increase, adding a whole other dimension to this workout!
This slightly longer workout, 40 minutes, will allow us to thoroughly workout all of the major muscle groups in our upper body, lower body, and core! This workout is the whole package!
40 MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
-DUMBBELLS- Maximize today's training with heavy, moderate, and light dumbbell weights! I used 5-25lbs / 2.2-11.3kg.
-EXERCISE MAT
OPTIONAL EQUIPMENT
-EXERCISE BOX/BENCH OR A STURDY CHAIR
-MINI-RESISTANCE BAN AND/OR BOOTY BAND
STRUCTURE
11 SETS
3 EXERCISES PER SET - 1 STRENGTH, 1 HYPERTROPHY, AND 1 ENDURANCE EXERCISE
NO REPEAT
STRENGTH:
WORK: 40, 50, 60 SECONDS
REST: 15 SECONDS
REST BETWEEN SETS: 30 SECONDS
EXERCISE LIST
-SQUAT
-LOW HALF SQUAT
-SQUAT 5 PULSE
-ROW
-WIDE ROW
-SCAPUlAR RETRACTORS
-GLUTE BRIDGE
-NARROW GLUTE BRIDGE
-NARROW GLUTE BRIDGE PULSES
-PULLOVER
-HIPS UP PULLOVER
-PULLOVER DEADBUG LEG LOWERS
-ARMS UP MARCH
-ARMS OUT MARCH
-X-BODY MARCH
-SHOULDER PRESS
-ARNOLD PRESS
-L-RAISE
-BULGARIAN SPLIT SQUAT (L&R)
-DOUBLE PULSE BULGARIAN SPLIT SQUAT (L&R)
-HOLD LOW 5 SECOND BULGARIAN SPLIT SQUAT (L&R)
-CHEST PRESS
-PUSH-UP
-CHEST FLY
-BICEP CURLS
-BOTTOM TO TOP
-DIPS
-WEIGHTED CRUNCH & MARCH
-WEIGHTED RUSSIAN TWIST
-CRUNCH HOLD W/ ARM PUMP
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! 👉 youtu.be/IjH_8pdybfs
TABATA! 👉 youtu.be/BkZz1aZLeII
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
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 really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 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.
This full-body workout has it all!!! We are focused on building muscle today and all three aspects are strength, hypertrophy, and endurance!!
I love workouts like this where we mix it up! It challenging, fun, and takes your training to a whole new level!
This workout is a no-repeat structure with 11 sets of 3 exercises. In each set, we will start by lifting heavy to focus on increasing muscular strength. Then, we will drop our weight a bit and work on muscular hypertrophy, which is where we increase our muscular definition! Finally, we will focus on building muscular endurance with lighter weight. As we work through each variation, the work timer will increase, adding a whole other dimension to this workout!
This slightly longer workout, 40 minutes, will allow us to thoroughly workout all of the major muscle groups in our upper body, lower body, and core! This workout is the whole package!
40 MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
-DUMBBELLS- Maximize today's training with heavy, moderate, and light dumbbell weights! I used 5-25lbs / 2.2-11.3kg.
-EXERCISE MAT
OPTIONAL EQUIPMENT
-EXERCISE BOX/BENCH OR A STURDY CHAIR
-MINI-RESISTANCE BAN AND/OR BOOTY BAND
STRUCTURE
11 SETS
3 EXERCISES PER SET - 1 STRENGTH, 1 HYPERTROPHY, AND 1 ENDURANCE EXERCISE
NO REPEAT
STRENGTH:
WORK: 40, 50, 60 SECONDS
REST: 15 SECONDS
REST BETWEEN SETS: 30 SECONDS
EXERCISE LIST
-SQUAT
-LOW HALF SQUAT
-SQUAT 5 PULSE
-ROW
-WIDE ROW
-SCAPUlAR RETRACTORS
-GLUTE BRIDGE
-NARROW GLUTE BRIDGE
-NARROW GLUTE BRIDGE PULSES
-PULLOVER
-HIPS UP PULLOVER
-PULLOVER DEADBUG LEG LOWERS
-ARMS UP MARCH
-ARMS OUT MARCH
-X-BODY MARCH
-SHOULDER PRESS
-ARNOLD PRESS
-L-RAISE
-BULGARIAN SPLIT SQUAT (L&R)
-DOUBLE PULSE BULGARIAN SPLIT SQUAT (L&R)
-HOLD LOW 5 SECOND BULGARIAN SPLIT SQUAT (L&R)
-CHEST PRESS
-PUSH-UP
-CHEST FLY
-BICEP CURLS
-BOTTOM TO TOP
-DIPS
-WEIGHTED CRUNCH & MARCH
-WEIGHTED RUSSIAN TWIST
-CRUNCH HOLD W/ ARM PUMP
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! 👉 youtu.be/IjH_8pdybfs
TABATA! 👉 youtu.be/BkZz1aZLeII
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
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 really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 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.
