Uploaded December 2025 | Updated September 2026, 2 weeks ago
Today, we are building lean and defined legs, glutes, and thighs with a superset style strength training workout! This lower-body workout is a hypertrophy training structure designed to maximize muscular definition and build muscle, all while keeping things short and intense.
Three days after completing this workout, as I write to you now, my legs are still feeling it! It was a much needed challenge to make for a strong outcome! I hope you enjoy it as much as I did!
30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy for this hypertrophy training session. I used a range from 15lbs to 30lbs/6.8kg to 11.3kg
- EXERCISE MAT
OPTIONAL EQUIPMENT
- MINI RESISTENCE BAND
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
28 TOTAL EXERCISES
7 SUPERSETS REPEATED 2X
WORK: 45 SECONDS
REST: 25 SECONDS
EXERCISE LIST
-SQUAT TO BENCH
-HINGED SUMO SQUAT
-FOOT ELEVATED ROMANIAN DEADLIFT (L&R)
-SQUAT - SQUAT - UP
-WALL SIT
-GOBLET SQUAT D.C.A.T.W.U
-UP & OVER
-SUMO ROMANIAN DEADLIFT
-NARROW SQUAT
-BULGARIAN SPLIT SQUAT (L&R)
-FEET ELEVATED GLUTE BRIDGE
-F.E.G.B PULSES
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.
Today, we are building lean and defined legs, glutes, and thighs with a superset style strength training workout! This lower-body workout is a hypertrophy training structure designed to maximize muscular definition and build muscle, all while keeping things short and intense.
Three days after completing this workout, as I write to you now, my legs are still feeling it! It was a much needed challenge to make for a strong outcome! I hope you enjoy it as much as I did!
30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy for this hypertrophy training session. I used a range from 15lbs to 30lbs/6.8kg to 11.3kg
- EXERCISE MAT
OPTIONAL EQUIPMENT
- MINI RESISTENCE BAND
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
28 TOTAL EXERCISES
7 SUPERSETS REPEATED 2X
WORK: 45 SECONDS
REST: 25 SECONDS
EXERCISE LIST
-SQUAT TO BENCH
-HINGED SUMO SQUAT
-FOOT ELEVATED ROMANIAN DEADLIFT (L&R)
-SQUAT - SQUAT - UP
-WALL SIT
-GOBLET SQUAT D.C.A.T.W.U
-UP & OVER
-SUMO ROMANIAN DEADLIFT
-NARROW SQUAT
-BULGARIAN SPLIT SQUAT (L&R)
-FEET ELEVATED GLUTE BRIDGE
-F.E.G.B PULSES
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.
