0:000:00
Full Body Strength and Conditioning for Muscle Strength and Cardiovascular Endurance
Kaleigh Cohen Strength•Processed: Mar 03, 2026
23-minute workout video. HIIT, Strength, Cardio. targeting Full Body. medium intensity. helps with Muscle Strength, Cardiovascular Endurance, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This workout combines strength and cardio exercises in a no-repeat format, focusing on full body engagement to improve muscle strength and cardiovascular endurance.
🏃 Guide
This workout is designed for individuals looking to build muscle and improve cardiovascular fitness through a dynamic, no-repeat format. It effectively combines strength and cardio exercises to maximize results in a short duration.
Benefits
Increased muscle strength
Improved cardiovascular endurance
Step-by-Step Guide
1
Squat to Shoulder Press
Lower into a squat while holding dumbbells, then press overhead as you stand. Feel the engagement in your legs and shoulders. Ensure your knees do not extend past your toes.
2
Alternating High Low Jabs
Stand with feet shoulder-width apart and alternate jabbing with your fists. Feel the core engage as you twist slightly with each punch. Maintain a soft bend in your knees.
3
Sumo Squat
With feet wider than shoulder-width and toes pointed out, lower into a squat. Feel the stretch in your inner thighs. Keep your back straight.
4
Jumping Jacks
Jump while spreading your arms and legs, then return to the starting position. Feel your heart rate increase. Modify by stepping side to side.
5
Kettlebell or Dumbbell Swings
Hold a kettlebell or dumbbell with both hands, hinge at the hips, and swing the weight between your legs before driving it forward. Feel the power from your hips. Keep your back straight.
6
Hop Hop Squat
Perform two hops in place followed by a squat. Feel the burn in your legs. Ensure your knees are aligned with your toes.
7
Seated Twist
Sit with legs extended, twist your torso to one side while holding a dumbbell. Feel the stretch in your obliques. Keep your back tall.
8
Plank Mountain Climbers
In a plank position, alternate bringing knees to your chest quickly. Feel your core engage. Keep your body straight.
9
Kneeling Alternating Row
Kneel on one knee and pull a dumbbell towards your hip. Feel your back muscles working. Keep your core tight.
10
Plank Reach Back Taps
In a plank position, reach back to tap your foot. Feel the challenge in your core. Keep your hips stable.
11
Crossover Lunges
Step diagonally back into a lunge. Feel the stretch in your legs. Keep your front knee aligned with your ankle.
12
Alternating Ear Lunge to Kick
Lunge to the side then kick forward. Feel the coordination and strength in your legs. Maintain balance.
13
Bicep Curls
Stand tall and curl dumbbells towards your shoulders. Feel the contraction in your biceps. Keep your elbows close to your body.
14
Sumo Hold with Punch Variations
Hold a sumo squat position while punching across your body. Feel the burn in your legs and core. Maintain a low squat.
15
Push-Ups
Lower your body to the ground and push back up. Feel the strength in your chest and arms. Modify by doing them on your knees.
16
Plank to Bear Crawl Hold
Transition from a plank to a bear crawl position and hold. Feel the engagement in your core. Keep your back flat.
17
Legs Up Crunch
With legs raised, perform a crunch by lifting your shoulders off the ground. Feel the contraction in your abs. Keep your lower back pressed into the mat.
18
Hold Dead Bug
Hold the dead bug position with arms and legs raised. Feel your core engage. Keep your back flat against the ground.
Safety Notes
Consult with a healthcare provider before starting if you have any existing health conditions, particularly those affecting the heart or joints.
Duration: 23m 30s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityOverweightHypertensionDiabetes
Therapeutic Goals
Muscle StrengthCardiovascular EnduranceWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Osteoporosis, Rheumatoid Arthritis, Osteoarthritis
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain
Equipment Needed
🏋️ Dumbbells
Primary Focus
💪 Full Body
Category
HIITStrengthCardio
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stress
Tags
#23 min#half hour#HIIT#Strength#Cardio#intermediate#Dumbbells#Full Body#medium