Uploaded July 2025 | Updated September 2026, 2 weeks ago
OOOH WEEE!! This is a good one! We are all about building muscle and definition in the lower body and abs in this no-repeat strength training workout! This workout will hit all the major muscles in the lower body and abs, all in only 20 minutes!
20-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lb-30lbs/6.8kg to 13.6kg
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- PODS
- MINI RESISTANCE BAND
STRUCTURE
NO REPEAT
17 EXERCISES - 12 REGULAR | 5 AB
WORK: 60 SECONDS
REST: 20 SECONDS
AB WORK: 40 SECONDS
AB REST: 10 SECONDS
EXERCISE LIST
-HEEL ELEVATED GOBLET SQUAT W/HOLD & SLOW RAISE
-ROTATING KICKSTAND ROMANIAN DEADLIFT (L&R)
-HEEL ELEVATED SUMO ROMANIAN DEADLIFT
-STAGGERED SQUAT W/3-PULSE (L&R)
-BULGARIAN SPLIT SQUAT (L&R)
-GLUTE BRIDGE
-REAR LEG LIFT (L&R)
-CALF RAISE PULSES
-PLANK W/OPPOSITE ARM TO OPPOSITE LEG
-EXTEND & TAP
-DOUBLE PULSE CROSS BODY CRUNCH (L&R)
-DEAD BUG ISOLATED HOLD W/ DOUBLE ARM PULSE
-PLANK W/OPPOSITE ARM TO OPPOSITE LEG
-EXTEND & TAP
-DOUBLE PULSE CROSS BODY CRUNCH (L&R)
-DEAD BUG ISOLATED HOLD W/DOUBLE ARM PUMPS
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.
OOOH WEEE!! This is a good one! We are all about building muscle and definition in the lower body and abs in this no-repeat strength training workout! This workout will hit all the major muscles in the lower body and abs, all in only 20 minutes!
20-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lb-30lbs/6.8kg to 13.6kg
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- PODS
- MINI RESISTANCE BAND
STRUCTURE
NO REPEAT
17 EXERCISES - 12 REGULAR | 5 AB
WORK: 60 SECONDS
REST: 20 SECONDS
AB WORK: 40 SECONDS
AB REST: 10 SECONDS
EXERCISE LIST
-HEEL ELEVATED GOBLET SQUAT W/HOLD & SLOW RAISE
-ROTATING KICKSTAND ROMANIAN DEADLIFT (L&R)
-HEEL ELEVATED SUMO ROMANIAN DEADLIFT
-STAGGERED SQUAT W/3-PULSE (L&R)
-BULGARIAN SPLIT SQUAT (L&R)
-GLUTE BRIDGE
-REAR LEG LIFT (L&R)
-CALF RAISE PULSES
-PLANK W/OPPOSITE ARM TO OPPOSITE LEG
-EXTEND & TAP
-DOUBLE PULSE CROSS BODY CRUNCH (L&R)
-DEAD BUG ISOLATED HOLD W/ DOUBLE ARM PULSE
-PLANK W/OPPOSITE ARM TO OPPOSITE LEG
-EXTEND & TAP
-DOUBLE PULSE CROSS BODY CRUNCH (L&R)
-DEAD BUG ISOLATED HOLD W/DOUBLE ARM PUMPS
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.
