Uploaded September 2025 | Updated September 2026, 1 week ago
This lower body strength workout will target your legs, glutes, and thighs to build muscle and definition! We will work through 16 no repeat exercises with a mix of bilateral and unilateral exercises, as well as tempo work!
20-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy relative to you and each exercise! If you have lighter dumbbells with a slightly quicker tempo while maintaining good form. I used a range from 15lbs-25lbs/6.8kg-11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
16 NO REPEAT EXERCISES
4 ROUNDS OF 4 EXERCISES
BILATERAL WORK: 60 SECONDS
UNILATERAL WORK: 45 SECONDS
TEMPO WORK: 30 SECONDS
REST: 15 SECONDS
REST AFTER ROUNDS: 30 SECONDS
EXERCISE LIST
-FEET ELEVATED GLUTE BRIDGE
-SINGLE-LEG GLUTE BRIDGE (L&R)
-NARROW GLUTE BRIDGE
-SQUAT TO BENCH
-BULGARIAN SPLIT-SQUAT (L&R)
-2 PULSE SQUAT
-ROMANIAN DEADLIFT
-KICKSTAND ROMANIAN DEADLIFT (L&R)
-LONG LEVER GLUTE BRIDGE
-SUMO SQUAT
-INNER THIGH LIFT (L&R)
-BUTTERFLY 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 lower body strength workout will target your legs, glutes, and thighs to build muscle and definition! We will work through 16 no repeat exercises with a mix of bilateral and unilateral exercises, as well as tempo work!
20-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy relative to you and each exercise! If you have lighter dumbbells with a slightly quicker tempo while maintaining good form. I used a range from 15lbs-25lbs/6.8kg-11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
16 NO REPEAT EXERCISES
4 ROUNDS OF 4 EXERCISES
BILATERAL WORK: 60 SECONDS
UNILATERAL WORK: 45 SECONDS
TEMPO WORK: 30 SECONDS
REST: 15 SECONDS
REST AFTER ROUNDS: 30 SECONDS
EXERCISE LIST
-FEET ELEVATED GLUTE BRIDGE
-SINGLE-LEG GLUTE BRIDGE (L&R)
-NARROW GLUTE BRIDGE
-SQUAT TO BENCH
-BULGARIAN SPLIT-SQUAT (L&R)
-2 PULSE SQUAT
-ROMANIAN DEADLIFT
-KICKSTAND ROMANIAN DEADLIFT (L&R)
-LONG LEVER GLUTE BRIDGE
-SUMO SQUAT
-INNER THIGH LIFT (L&R)
-BUTTERFLY 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.
![30 min. Upper Body GIANT SETS Strength Training [Shoulders & Arms]](https://i.ytimg.com/vi/g0iV8Sy42fc/mqdefault.jpg "30 min. Upper Body GIANT SETS Strength Training [Shoulders & Arms]
WOAH!!! This workout is awesome!! This strength session is all about building muscular definition with one of my favorite structures, giant sets! Giants sets are closely related to supersets, both of which are great at building definition while allowing for short training sessions.
Todays workout will target the upper body muscles, specifically the biceps, triceps, and shoulders, with 3 giant sets. And, you only need dumbbells for todays workout!
30-MINUTE UPPER BODY GIANT SETS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
-ANKLE/WRIST WEIGHTS
STRUCTURE
12 EXERCISES
3 GIANT SETS REPEATED 3X THROUGH
WORK: 30 SECONDS
REST: 45 SECONDS
EXERCISE LIST
-SHOULDER PRESS
-FRONT RAISE
-TRICEP OVERHEAD EXTENSION
-TRICEP KICKBACKS
-ALTERNATING SKULL CRUSHERS
-TATE PRESS
-BICEP CURL
-CROSS BODY CURLS
-HAMMER CURL W/ A TWIST
-PUMP CURLS
-ARNOLD PRESS
-SNOW ANGEL
I am so glad you joined me for this workout! Its always better to workout with a friend!
Kaleigh
Finisher 👉 https://youtu.be/Q6b5QvngSaM
Dont forget to stretch! 👉 https://youtu.be/IjH_8pdybfs
MY LINKS:
Amazon Storefront- https://www.amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- https://amzn.to/41ZammW
Become a member here- https://www.buymeacoffee.com/kaleighcohen
KCF merch- https://kaleighcohen.com/shop/
Instagram- https://www.instagram.com/kaleighacohen/
Facebook- https://www.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.")
