Uploaded April 2025 | Updated September 2026, 1 week ago
Get your monthly workout calendar here! buymeacoffee.com/kaleighcohen/extras
This workout will build muscle and definition in your glutes, thighs, and abs!! This workout includes strength exercises with full range and tempo training! This strength session will enhance muscular growth with the structure and exercise selection!
30-MINUTE GLUTES & THIGHS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 30lbs
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
13 ROUNDS
EACH ROUND CONTAINS A NORMAL, SLOW, AND PULSING EXERCISE
WORK: 40 SECONDS
SLOW WORK: 30 SECONDS
PULSING WORK: 20 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS
EXERCISE LIST
-SUITCASE SQUAT
-SUMO SQUAT
-BULGARIAN SPLIT SQUAT (L&R)
-HIP THRUST
-SUMO HIP THRUST
-SINGLE LEG GLUTE BRIDGE W/ HIP ABDUCTION (L&R)
-DONKEY KICK (L&R)
-EXTEND & TUCK
-BICYCLE
-HEEL TAPS
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.
Get your monthly workout calendar here! buymeacoffee.com/kaleighcohen/extras
This workout will build muscle and definition in your glutes, thighs, and abs!! This workout includes strength exercises with full range and tempo training! This strength session will enhance muscular growth with the structure and exercise selection!
30-MINUTE GLUTES & THIGHS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 30lbs
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
13 ROUNDS
EACH ROUND CONTAINS A NORMAL, SLOW, AND PULSING EXERCISE
WORK: 40 SECONDS
SLOW WORK: 30 SECONDS
PULSING WORK: 20 SECONDS
REST BETWEEN ROUNDS: 30 SECONDS
EXERCISE LIST
-SUITCASE SQUAT
-SUMO SQUAT
-BULGARIAN SPLIT SQUAT (L&R)
-HIP THRUST
-SUMO HIP THRUST
-SINGLE LEG GLUTE BRIDGE W/ HIP ABDUCTION (L&R)
-DONKEY KICK (L&R)
-EXTEND & TUCK
-BICYCLE
-HEEL TAPS
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.
