Uploaded April 2025 | Updated September 2026, 1 week ago
This lower body and core strength training workout will help you build definition and muscle! This is a focused style workout that targets the legs, thighs, and core. We are mixing in tempo training today to really increase muscle hypertrophy! That means each exercise will include a normal tempo, slow tempo, and pulses!
30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 25lbs / 6.8- 11.3kg. When selecting a weight for this workout, you want to lift moderately heavy!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- MINI RESISTANCE BAND
- BALANCE PODS OR A SLIGHTLY ELEVATED SURFACE
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
-ROMANIAN DEADLIFT
-SQUAT (DON'T COME ALL THE WAY UP)
-CURTSY LUNGE (L&R)
-UP & OVER
-GOBLET SQUAT
-STAGGERED SQUAT (L&R)
-INNER THIGH LIFT (L&R)
-SIDE PLANK W/KNEE PULL (L&R)
-GLUTE BRIDGE W/ MARCH
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 and core strength training workout will help you build definition and muscle! This is a focused style workout that targets the legs, thighs, and core. We are mixing in tempo training today to really increase muscle hypertrophy! That means each exercise will include a normal tempo, slow tempo, and pulses!
30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 25lbs / 6.8- 11.3kg. When selecting a weight for this workout, you want to lift moderately heavy!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
- MINI RESISTANCE BAND
- BALANCE PODS OR A SLIGHTLY ELEVATED SURFACE
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
-ROMANIAN DEADLIFT
-SQUAT (DON'T COME ALL THE WAY UP)
-CURTSY LUNGE (L&R)
-UP & OVER
-GOBLET SQUAT
-STAGGERED SQUAT (L&R)
-INNER THIGH LIFT (L&R)
-SIDE PLANK W/KNEE PULL (L&R)
-GLUTE BRIDGE W/ MARCH
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.
