Uploaded April 2026 | Updated September 2026, 2 weeks ago
PAP structure is an amazing way to feel the burn! In today's no-repeat lower body strength workout, we will work through 15 exercises. We begin with full range and then right into pausing and pulsing, aka PAP, for each exercise.
This is a fun one and oh so effective in only 25 minutes! We will hit all the major muscle groups in the lower body: the legs, glutes, and thighs. This workout will build muscle, definition, and endurance all in one!
Also, using ankle weights will enhance your workout, if you want to add them today!
25 MINUTE NO REPEAT LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 20lbs
- EXERCISE MAT
OPTIONAL EQUIPMENT
-ANKLE/WRIST WEIGHTS
STRUCTURE
15 NO REPEAT EXERCISES
WORK: 40 SECONDS
P.A.P: 25 SECONDS
REST: 30 SECONDS
REST BETWEEN ROUNDS: 90 SECONDS
EXERCISE LIST
-GLUTE BRIDGE
-NARROW GLUTE BRIDGE
-REAR LEG LIFT (L&R)
-FIRE HYDRANT (L&R)
-SUPINE LEG OPENERS
-SIDE LYING FRONT LEG LIFT (L&R)
-SQUAT
-STATIONARY LUNGE (L&R)
-CALF RAISE
-SUMO SQUAT
-IN & OUT GOBLET SQUAT
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher👉youtu.be/W6SfgooeFj0
Don't forget to stretch! 👉 youtu.be/UVU3VSASz7U
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.
PAP structure is an amazing way to feel the burn! In today's no-repeat lower body strength workout, we will work through 15 exercises. We begin with full range and then right into pausing and pulsing, aka PAP, for each exercise.
This is a fun one and oh so effective in only 25 minutes! We will hit all the major muscle groups in the lower body: the legs, glutes, and thighs. This workout will build muscle, definition, and endurance all in one!
Also, using ankle weights will enhance your workout, if you want to add them today!
25 MINUTE NO REPEAT LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 20lbs
- EXERCISE MAT
OPTIONAL EQUIPMENT
-ANKLE/WRIST WEIGHTS
STRUCTURE
15 NO REPEAT EXERCISES
WORK: 40 SECONDS
P.A.P: 25 SECONDS
REST: 30 SECONDS
REST BETWEEN ROUNDS: 90 SECONDS
EXERCISE LIST
-GLUTE BRIDGE
-NARROW GLUTE BRIDGE
-REAR LEG LIFT (L&R)
-FIRE HYDRANT (L&R)
-SUPINE LEG OPENERS
-SIDE LYING FRONT LEG LIFT (L&R)
-SQUAT
-STATIONARY LUNGE (L&R)
-CALF RAISE
-SUMO SQUAT
-IN & OUT GOBLET SQUAT
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher👉youtu.be/W6SfgooeFj0
Don't forget to stretch! 👉 youtu.be/UVU3VSASz7U
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.
