Uploaded September 2025 | Updated September 2026, 2 weeks ago
This strength workout is focused on the lower body and abs with a no-repeat full standing structure! This workout will build muscle in your lower body and core with full range and pulses!
30 MINUTE FULL STANDING LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from BODYWEIGHT-20lb/ 9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- WRIST/ANKLE WEIGHTS
- BOOTY BANDS
STRUCTURE
15 NO REPEAT FULL STANDING EXERCISES
WORK: 45 SECONDS
PULSES: 30 SECONDS
REST: 20 SECONDS
5 AB EXERCISES
WORK: 45 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-STANDING LATERAL LEG LIFT (L&R)
-REAR LEG LIFT (L&R)
-GOBLET SQUAT
-SUMO ROMANIAN DEADLIFT
-CURTSY LUNGE (L&R)
-REAR LUNGE (L&R)
-CALF RAISE
-TOES OUT CALF RAISE
-SINGLE-LEG ROMANIAN DEADLIFT (L&R)
-SUMO SQUAT
-SQUAT OBLIQUE KNEE PULL (L&R)
-ARMS UP MARCH
-CROSS BODY CRUNCH
-SUMO SQUAT W/ ROTATION
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 strength workout is focused on the lower body and abs with a no-repeat full standing structure! This workout will build muscle in your lower body and core with full range and pulses!
30 MINUTE FULL STANDING LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from BODYWEIGHT-20lb/ 9kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- WRIST/ANKLE WEIGHTS
- BOOTY BANDS
STRUCTURE
15 NO REPEAT FULL STANDING EXERCISES
WORK: 45 SECONDS
PULSES: 30 SECONDS
REST: 20 SECONDS
5 AB EXERCISES
WORK: 45 SECONDS
REST: 20 SECONDS
EXERCISE LIST
-STANDING LATERAL LEG LIFT (L&R)
-REAR LEG LIFT (L&R)
-GOBLET SQUAT
-SUMO ROMANIAN DEADLIFT
-CURTSY LUNGE (L&R)
-REAR LUNGE (L&R)
-CALF RAISE
-TOES OUT CALF RAISE
-SINGLE-LEG ROMANIAN DEADLIFT (L&R)
-SUMO SQUAT
-SQUAT OBLIQUE KNEE PULL (L&R)
-ARMS UP MARCH
-CROSS BODY CRUNCH
-SUMO SQUAT W/ ROTATION
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.
