Uploaded December 2025 | Updated September 2026, 2 weeks ago
This is a no-equipment lower body strength workout that will help you build muscle and definition in 20 minutes! We are pairing full range and pulses for all-out intensity. In this workout, we target the glutes, thighs, hamstrings, quads, and calves.
This is the perfect strength training workout to take on the go when you are traveling or are without your dumbbells!
20-MINUTE NO EQUIPMENT LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- EXERCISE MAT
STRUCTURE
14 TOTAL EXERCISES
7 EXERCISES REPEATED 2X
WORK: 40 SECONDS
PULSES: 20 SECONDS
REST: 20 SECONDS
REST BETWEEN ROUNDS: 90 SECONDS
EXERCISE LIST
-SUMO SQUAT TO CALF RAISE
-SQUAT TO LATERAL LIFT (L&R)
-NARROW SQUAT
-SINGLE-LEG GLUTE BRIDGE PULSES (L&R)
-LONG LEVER GLUTE BRIDGE
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 is a no-equipment lower body strength workout that will help you build muscle and definition in 20 minutes! We are pairing full range and pulses for all-out intensity. In this workout, we target the glutes, thighs, hamstrings, quads, and calves.
This is the perfect strength training workout to take on the go when you are traveling or are without your dumbbells!
20-MINUTE NO EQUIPMENT LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- EXERCISE MAT
STRUCTURE
14 TOTAL EXERCISES
7 EXERCISES REPEATED 2X
WORK: 40 SECONDS
PULSES: 20 SECONDS
REST: 20 SECONDS
REST BETWEEN ROUNDS: 90 SECONDS
EXERCISE LIST
-SUMO SQUAT TO CALF RAISE
-SQUAT TO LATERAL LIFT (L&R)
-NARROW SQUAT
-SINGLE-LEG GLUTE BRIDGE PULSES (L&R)
-LONG LEVER GLUTE BRIDGE
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.
