Uploaded April 2025 | Updated September 2026, 1 week ago
This workout might be short, but it is packed with effectiveness! We have only 30 minutes to target the legs, thighs, and glutes! This lower body strength workout will help you build both strength and definition! This will be an intense 20 minutes!
20-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy to heavy in today's workout! As a reference, I used a range from 10-25lbs/ 4.5-11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
5 ROUNDS
ROUNDS 1 & 5
WORK: 45 SECONDS
REST: 20 SECONDS
ROUNDS 2-4
WORK: 30 SECONDS
REST: 15 SECONDS
EXERCISE LIST
-SQUAT
-ROMANIAN DEADLIFT
-ROW
-HIP THRUST
-SQUAT (STAY LOW)
-STEP DOWN (L&R)
-SUMO ROMANIAN DEADLIFT HALF-REP
-SINGLE-LEG ROMANIAN DEADLIFT (L&R)
-SUMO HIP PULSE THRUST
-SUMO HIP THRUST PULSES (L&R)
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! 👉 youtu.be/IjH_8pdybfs
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
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 free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 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.
This workout might be short, but it is packed with effectiveness! We have only 30 minutes to target the legs, thighs, and glutes! This lower body strength workout will help you build both strength and definition! This will be an intense 20 minutes!
20-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy to heavy in today's workout! As a reference, I used a range from 10-25lbs/ 4.5-11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
5 ROUNDS
ROUNDS 1 & 5
WORK: 45 SECONDS
REST: 20 SECONDS
ROUNDS 2-4
WORK: 30 SECONDS
REST: 15 SECONDS
EXERCISE LIST
-SQUAT
-ROMANIAN DEADLIFT
-ROW
-HIP THRUST
-SQUAT (STAY LOW)
-STEP DOWN (L&R)
-SUMO ROMANIAN DEADLIFT HALF-REP
-SINGLE-LEG ROMANIAN DEADLIFT (L&R)
-SUMO HIP PULSE THRUST
-SUMO HIP THRUST PULSES (L&R)
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! 👉 youtu.be/IjH_8pdybfs
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
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 free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 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.
