20-Min Total Body Supersets 🚴‍♀️ | No Repeats

Join Bike & Bells! All the info is here! https://kaleighcohen.com/bikeandbells/

This quick burn no repeat supersets workout is going to pack 20 minutes full to help you build muscular endurance and strength! I love supersets! Supersets are an extremely effective way to strengthen and shape your muscles in a short amount of time! Basically, with this superset workout, we will be increasing our training volume in a shorter amount of time! That’s because a superset is 2 exercises back to back with no rest in between!

During our training session, select a dumbbell weight that will challenge you! That will be something moderately heavy for you and your fitness level. Also note, when selecting your dumbbells, that this is a NO REPEAT workout, you get one shot at each exercise, so make it count! And as always, if you need to take longer rest breaks, listen to your body and do so!

This workout is part of Bike & Bells Phase 1, where our goal is to build a strong solid base by incorporating muscular endurance, as well as increase overall muscular strength, to maximize our progression during the 8-week program! That’s why we have this short and extra spicy superset workout to close out Phase 1!

FULL BODY NO-REPEAT SUPERSET WORKOUT STRUCTURE AND EXERCISES
MUSCLES TARGETED/FOCUS: TOTAL BODY TRAINING TO IMPROVE MUSCULAR ENDURANCE AND STRENGTH
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15 & 40lbs / 7 & 18kg
- EXERCISE MAT
OPTIONAL BOOTY BAND OR MINI RESISTANCE BAND

STRUCTURE
10 TOTAL SUPERSETS
REPEAT EACH SUPERSET ONLY ONCE
WORK: 45 SECONDS REST: 30 SECONDS

SUPERSET LIST
- ARNOLD PRESS / ALT. NARROW GRIP PRESS
- SQUAT(DUMBBELLS AT SHOULDERS OR SUITCASE) / JUMP SQUAT(MOD WITH BODYWEIGHT SQUAT TO CALF RAISE)
- DONKEY KICK / OTHERSIDE (BOOTY/MINI BAND OPTIONAL)
- INNER THIGH LIFT / SWITCH SIDES
- CRUNCH / REVERSE CRUNCH
- PUSH UPS / CHEST FLYES
- BICEP CURLS / TRICEP OVERHEAD EXTENSIONS
- HAMMER CURLS / TRICEP KICKBACKS
- RENEGADE ROW(MODIFY ON KNEES, WITH OR WITHOUT DUMBBELLS) / PLANK DUMBBELL PULL THROUGH
- SUMO SQUAT / SUMO ROMANIAN DEADLIFT
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! 👉 https://youtu.be/IjH_8pdybfs

⭐️ Find all of the equipment used for these workouts here! 👉 https://www.amazon.com/shop/kaleighcohenfitness

⭐️ Find tips, recipes, and more here! 👉 https://www.kaleighcohen.com

⭐️ Hang out with the community and get all the 4-1-1!
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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 totally free for you, but it really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is important 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, will 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.