20-minute NO REPEAT Full Body Bootcamp Strength Training for Muscular Definition!
We have a sweaty 20 minutes to build full body strength! We will be training with no repeat giants sets for a bootcamp-style strength training workout! This workout requires only your dumbbells! This workout will not only increase your heart rate and burn calories, but also boost the burn to define those muscles!
Giant sets are a great way to build muscle and definition! We will be combining compound exercises that will also include core training throughout!
Aim to lift moderately heavy with a fairly quick pace to maximize this 20 minutes! I will also offer modifications throughout to ensure this is a low-impact workout that works for you! Listen to your body and give it your all for this short and effective push!
20-MINUTE FULL BODY BOOTCAMP STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISE
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10bs to 20lbs / 5kg to 9kg. The weight you select will be relative to you and how you feel! When selecting a weight for this workout, you want to lift moderate to moderately heavy!
EXERCISE MATT
OPTIONAL EQUIPMENT
EXERCISE BENCH
STRUCTURE
NO REPEAT
5 GIANT SETS - 4 EXERCISES WITH NO REST PER SET
16 EXERCISES
WORK: 45 SECONDS
REST: 30 SECONDS
EXERCISE LIST
GIANT SET 1
UNILATERAL BENT OVER ROW TO PRESS
SWITCH SIDES
ROTATIONAL KICKSTAND ROMANIAN DEADLIFT
SWITCH SIDES
GIANT SET 2
STANDING CHEST FLY TO LATERAL LIFT
SQUAT
PUMP CURLS
ALT. DEAD STOP SNATCH
GIANT SET 3
ROMANIAN DEADLIFT
PUSH-UPS
PLANK SHOULDER TAPS TO WALK
WALL SITS WITH LEG EXTENSIONS
GIANT SET 4
TRICEP OVERHEAD EXTENSION
KNEELING PALLOF PRESS
SINGLE-LEG GLUTE BRIDGE TO CHEST PRESS
SWITCH SIDES
GIANT SET 5
ALTERNATING CHEST PRESS
RENEGADE ROW
SUMO TO CURL
GOBLET SQUAT TO REVERSE LUNGE
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.