Uploaded February 2025 | Updated September 2026, 2 weeks ago
In this lower-body strength training workout, we are training with trisets to build muscle and definition. We will primarily target the glutes, hamstrings, quadriceps, and thighs. Trisets are a fun and challenging way to train for maximum volume in minimal time! You will only need dumbbells, with a few optional pieces of equipment, all detailed below!
30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy to maximize today's leg day! The weight you select will be relative to you and the exercise! As a reference, I used 15-35lbs/ 6.8-15.8kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
-ANKLE WEIGHTS
-RESISTANCE. BAND
STRUCTURE
8 TRISETS
17 EXERCISES
WORK: 45 SECONDS
THIRD TRISET EXERCISE: 60 SECONDS
REST BETWEEN TRISETS: 45 SECONDS
EXERCISE LIST
-NARROW HIP THRUST
-SUMO HIP THRUST
-SQUAT
-FORWARD LUNGE LEFT
-FORWARD LUNGE RIGHT
-SQUAT
-REVERSE LUNG LEFT
-REVERSE LUNGE RIGHT
-SQUAT
-RAINBOW LEFT
-RAINBOW RIGHT
-SQUAT
-FIRE HYDRANT LEFT
-FIRE HYDRANT RIGHT
-SQUAT
-RDL FULL TO HALF REP
-SUMO ROMANIAN DEADLIFT
-SQUAT
-LEG LIFT LEFT
-LEG LIFT RIGHT
-SQUAT
-FEET ELEVATE GLUTE BRIDE
-FEET ELEVATED GLUTE BRIDGE PULSES
-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.
In this lower-body strength training workout, we are training with trisets to build muscle and definition. We will primarily target the glutes, hamstrings, quadriceps, and thighs. Trisets are a fun and challenging way to train for maximum volume in minimal time! You will only need dumbbells, with a few optional pieces of equipment, all detailed below!
30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy to maximize today's leg day! The weight you select will be relative to you and the exercise! As a reference, I used 15-35lbs/ 6.8-15.8kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
-ANKLE WEIGHTS
-RESISTANCE. BAND
STRUCTURE
8 TRISETS
17 EXERCISES
WORK: 45 SECONDS
THIRD TRISET EXERCISE: 60 SECONDS
REST BETWEEN TRISETS: 45 SECONDS
EXERCISE LIST
-NARROW HIP THRUST
-SUMO HIP THRUST
-SQUAT
-FORWARD LUNGE LEFT
-FORWARD LUNGE RIGHT
-SQUAT
-REVERSE LUNG LEFT
-REVERSE LUNGE RIGHT
-SQUAT
-RAINBOW LEFT
-RAINBOW RIGHT
-SQUAT
-FIRE HYDRANT LEFT
-FIRE HYDRANT RIGHT
-SQUAT
-RDL FULL TO HALF REP
-SUMO ROMANIAN DEADLIFT
-SQUAT
-LEG LIFT LEFT
-LEG LIFT RIGHT
-SQUAT
-FEET ELEVATE GLUTE BRIDE
-FEET ELEVATED GLUTE BRIDGE PULSES
-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.
