Uploaded October 2025 | Updated September 2026, 2 weeks ago
Get your monthly calendar here: buymeacoffee.com/kaleighcohen/extras
Join UNSTOPPABLE here: kaleighcohen.com/unstoppable
This lower body workout will build strength and power in your legs, glutes, and thighs! This strength workout includes both strength-building exercises along with power moves to build muscle and definition. This is a fun workout to build a killer lower body!
30 MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 30lbs/ 4.5kg-11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE:
13 TOTAL EXERCISES REPEATED 2X:
10 STRENGTH EXERCISES REPEATED 2X
3 POWER EXERCISES REPEATED 2X
STRENGTH WORK: 45 SECONDS
STRENGTH REST: 30 SECONDS
POWER WORK: 30 SECONDS
POWER REST 10 SECONDS
EXERCISE LIST:
-GOBLET SQUAT
-SUMO RDL
-REVERSE LUNGE (L&R)
-BULGARIAN SPLIT SQUAT (L&R)
-ELEVATED RDL (L&R)
-CALF RAISES
-GLUTE BRIDGE POWER UPS
-DUMBBELL SWINGS
-SKIERS
-POWER SQUAT
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 calendar here: buymeacoffee.com/kaleighcohen/extras
Join UNSTOPPABLE here: kaleighcohen.com/unstoppable
This lower body workout will build strength and power in your legs, glutes, and thighs! This strength workout includes both strength-building exercises along with power moves to build muscle and definition. This is a fun workout to build a killer lower body!
30 MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 30lbs/ 4.5kg-11.3kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE:
13 TOTAL EXERCISES REPEATED 2X:
10 STRENGTH EXERCISES REPEATED 2X
3 POWER EXERCISES REPEATED 2X
STRENGTH WORK: 45 SECONDS
STRENGTH REST: 30 SECONDS
POWER WORK: 30 SECONDS
POWER REST 10 SECONDS
EXERCISE LIST:
-GOBLET SQUAT
-SUMO RDL
-REVERSE LUNGE (L&R)
-BULGARIAN SPLIT SQUAT (L&R)
-ELEVATED RDL (L&R)
-CALF RAISES
-GLUTE BRIDGE POWER UPS
-DUMBBELL SWINGS
-SKIERS
-POWER SQUAT
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.
