Let's get strong!! We have 30 minutes of full-body strength-building exercises with focused sets and cluster sets! This is such a fun format to get an awesome workout, but the 30 minutes is also over before you know it!
The overall goal of this strength training session is BUILD MUSCLE! We are combining the focused sets and cluster sets to do just that! This method will give us a high lift volume! Simply put it will give us an opportunity to lift more overall weight with an aim to lift heavy during the focused sets and then overload the muscles with several short sets during our cluster sets!
30-MINUTE FULL BODY STRENGTH WORKOUT STRUCTURE AND EXERCISE EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15bs to 40lbs / 6.8kg to 18kg When selecting a weight for this workout, you want to lift moderately heavy to heavy for our focused sets! The weight you select will be relative to you.
TEMPO: During focused sets, if you are lifting moderately heavy, aim for a moderate pace. If you are lifting heavy weights, aim for a slower pace. During cluster sets, drop the weight a bit and increase your tempo!
*NOTE: When I mention weight size, light, moderate, and heavy are relative to you!
- EXERCISE MAT
STRUCTURE
4 FOCUSED SETS - 2 UPPER & 2 LOWER
2 EXERCISES REPEATED TWICE
WORK: 40 SECONDS
REST: 25 SECONDS
4 CLUSTER SETS FOLLOWING EACH FOCUSED SET
1 EXERCISE REPEATED 5X
WORK: 25 SECONDS
REST: 10 SECONDS
REST AFTER EACH CLUSTER SET 45 SECONDS
EXERCISE LIST
FOCUSED SET | UPPER BODY
BENT OVER ROW
BICEP CURLS
CLUSTER SET
REVERSE GRIP ROW
FOCUSED SET | UPPER BODY
SHOULDER PRESS
CHEST PRESS
CLUSTER SET
CLOSE GRIP CHEST PRESS
FOCUSED SET | LOWER BODY
SQUAT
SUMO ROMANIAN DEADLIFT
CLUSTER SET
SUMO SQUAT
FOCUSED SET | LOWER BODY
GLUTE BRIDGE
ALT. REAR LUNGE | MOD* ALT KICKSTAND ROMANIAN DEADLIFT
CLUSTER SET
CURTSY LUNGE | MOD* SUMO GLUTE BRIDGE
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 f...
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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.
22 май 2024
