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We are working from top to bottom to tone and define the total body! This workout includes trisets to set the tone for the final week of REFINE! Trisets are great for hypertrophy training and we have 5 trisets that will work the entire upper body, lower body, plus the abs and the core! Our focus for the entire REFINE program has been to go heavy, and this workout is no different! As always though, listen to your body and take extra recovery, if needed!
TOTAL BODY TRISETS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS - I used my 5kg, 7.5kg, 10kg, & 12.5kg dumbbells.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A RAISED STURDY SURFACE
*if you don't have this, I will have modifications for you on screen to follow along with!
STRUCTURE
TRISET STYLE - 3 EXERCISES BACK TO BACK TO BACK WITH NO REST IN-BETWEEN
WORK: 40 SECONDS REST: 30 SECONDS
REPEAT EACH UPPER BODY TRISET 2X
TRISET 1 UPPER BODY (BICEPS, SHOULDERS, TRICEPS)
- CURL AND PRESS
- DIPS ON BOX or *MODIFICATION - KICKBACKS
- SEATED L-RAISE *MODIFICATION - STANDING
TRISET 2 UPPER BODY (BACK AND CHEST)
- BENT OVER ROW
- PULL OVER
- PUSH UP
TRISET 3 LOWER BODY (QUADRICEPS, GLUTES, HAMSTRINGS, CALVES)
- SQUAT TAPS TO BOX *MODIFICATION - SQUAT
- ALT. STEP UPS *MODIFICATION - ROMANIAN DEADLIFT
- SEATED CALF RAISE *MODIFICATION - STANDING
TRISET 4 LOWER BODY (GLUTES, THIGHS, HAMSTRINGS, QUADRICEPS)
- CURTSY LUNGE *MODIFICATION - SQUAT W/ ALT LATERAL LIFT
- SUMO SQUAT
- FORWARD AND BACK HOP SQUAT *MODIFICATION - MARCHING FORWARD AND BACK SQUAT
TRISET 5 ABS AND CORE
- REACH TOES W/DUMBBELL *MODIFICATION - CRUNCH
- FEET DOWN AND TWIST W/ DUMBBELL - *MODIFICATION - NO DUMBBELL
- REVERSE CRUNCH *MODIFICATION - NO HEEL TAPS
Thanks for working out with me! It's always better to work out with a friend!
Kaleigh
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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 health care 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.
