Uploaded May 2025 | Updated September 2026, 2 weeks ago
This lower-body strength workout is going to build definition in your quadriceps and calves! We have a superset-style workout with a full range and pulses or partials to maximize hypertrophy! You only need dumbbells, with some optional equipment, if you'd like to add it!
20-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy!! I used a range from 10lbs to 25lbs/ 45.kg to 11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
-ANKLE WEIGHTS
-PODS
STRUCTURE
5 SUPERSETS 2X THROUGH
2 MINUTE WALL SIT CHALLENGE
EXERCISE: 45 SECONDS
PULSES/PARTIALS: 30 SECONDS
REST: 30 SECONDS
EXERCISE LIST
- HEEL-ELEVATED GOBLET SQUAT
- BULGARIAN SPLIT SQUAT W/ CALF RAISE (LEFT)
- BULGARIAN SPLIT SQUAT W/ CALF RAISE (RIGHT)
- UP & OVER
- CALF RAISES
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 is going to build definition in your quadriceps and calves! We have a superset-style workout with a full range and pulses or partials to maximize hypertrophy! You only need dumbbells, with some optional equipment, if you'd like to add it!
20-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy!! I used a range from 10lbs to 25lbs/ 45.kg to 11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
-ANKLE WEIGHTS
-PODS
STRUCTURE
5 SUPERSETS 2X THROUGH
2 MINUTE WALL SIT CHALLENGE
EXERCISE: 45 SECONDS
PULSES/PARTIALS: 30 SECONDS
REST: 30 SECONDS
EXERCISE LIST
- HEEL-ELEVATED GOBLET SQUAT
- BULGARIAN SPLIT SQUAT W/ CALF RAISE (LEFT)
- BULGARIAN SPLIT SQUAT W/ CALF RAISE (RIGHT)
- UP & OVER
- CALF RAISES
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.
