Uploaded March 2026 | Updated September 2026, 2 weeks ago
Today's lower body workout is structured with TUT sets for muscular strength, definition, and endurance! I love training with TUT sets because of how effective they are.
TUT stands for time under tension. Keeping the muscle under tension is how we will maximize what I mentioned above: strength, definition, and endurance. And this strength workout will target the legs, glutes, and thighs with no repeats!
30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 20lbs
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BENCH OR STURDY CHAIR
- WRIST/ANKLE WEIGHTS
STRUCTURE
14 TIME UNDER TENSION SETS
14 TOTAL EXERCISES REPEATED 4X
FULL: 40 SECONDS
PULSE: 20 SECONDS
FULL: 20 SECONDS
PULSE: 10 SECONDS
REST: 30 SECONDS
EXERCISE LIST
-GOBLET SQUAT
-SUMO SQUAT
-BULGARIAN SPLIT SQT (L)
-BULGARIAN SPLIT SQT (R)
-FEET ELEVATED GB
-FT ELV NAR LONG LEVER GB
-REAR LEG LIFT (L)
-REAR LEG LIFT (R)
-FIRE HYDRANT (L)
-FIRE HYDRANT (R)
-INNER THIGH LIFT (L)
-INNER THIGH LIFT (R)
-UP & OVER (L)
-UP & OVER (R)
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget the finisher👉 youtu.be/qKGgBgX2xj0?si=WkCWPMbLxVH5o1Z3
Don't forget to stretch! 👉youtu.be/j9MOhBDIhuE?si=oCr70oU8_XrOgHjk
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's lower body workout is structured with TUT sets for muscular strength, definition, and endurance! I love training with TUT sets because of how effective they are.
TUT stands for time under tension. Keeping the muscle under tension is how we will maximize what I mentioned above: strength, definition, and endurance. And this strength workout will target the legs, glutes, and thighs with no repeats!
30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 20lbs
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BENCH OR STURDY CHAIR
- WRIST/ANKLE WEIGHTS
STRUCTURE
14 TIME UNDER TENSION SETS
14 TOTAL EXERCISES REPEATED 4X
FULL: 40 SECONDS
PULSE: 20 SECONDS
FULL: 20 SECONDS
PULSE: 10 SECONDS
REST: 30 SECONDS
EXERCISE LIST
-GOBLET SQUAT
-SUMO SQUAT
-BULGARIAN SPLIT SQT (L)
-BULGARIAN SPLIT SQT (R)
-FEET ELEVATED GB
-FT ELV NAR LONG LEVER GB
-REAR LEG LIFT (L)
-REAR LEG LIFT (R)
-FIRE HYDRANT (L)
-FIRE HYDRANT (R)
-INNER THIGH LIFT (L)
-INNER THIGH LIFT (R)
-UP & OVER (L)
-UP & OVER (R)
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget the finisher👉 youtu.be/qKGgBgX2xj0?si=WkCWPMbLxVH5o1Z3
Don't forget to stretch! 👉youtu.be/j9MOhBDIhuE?si=oCr70oU8_XrOgHjk
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.
![30 min. Upper Body GIANT SETS Strength Training [Shoulders & Arms]](https://i.ytimg.com/vi/g0iV8Sy42fc/mqdefault.jpg "30 min. Upper Body GIANT SETS Strength Training [Shoulders & Arms]
WOAH!!! This workout is awesome!! This strength session is all about building muscular definition with one of my favorite structures, giant sets! Giants sets are closely related to supersets, both of which are great at building definition while allowing for short training sessions.
Todays workout will target the upper body muscles, specifically the biceps, triceps, and shoulders, with 3 giant sets. And, you only need dumbbells for todays workout!
30-MINUTE UPPER BODY GIANT SETS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 25lbs
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
-ANKLE/WRIST WEIGHTS
STRUCTURE
12 EXERCISES
3 GIANT SETS REPEATED 3X THROUGH
WORK: 30 SECONDS
REST: 45 SECONDS
EXERCISE LIST
-SHOULDER PRESS
-FRONT RAISE
-TRICEP OVERHEAD EXTENSION
-TRICEP KICKBACKS
-ALTERNATING SKULL CRUSHERS
-TATE PRESS
-BICEP CURL
-CROSS BODY CURLS
-HAMMER CURL W/ A TWIST
-PUMP CURLS
-ARNOLD PRESS
-SNOW ANGEL
I am so glad you joined me for this workout! Its always better to workout with a friend!
Kaleigh
Finisher 👉 https://youtu.be/Q6b5QvngSaM
Dont forget to stretch! 👉 https://youtu.be/IjH_8pdybfs
MY LINKS:
Amazon Storefront- https://www.amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- https://amzn.to/41ZammW
Become a member here- https://www.buymeacoffee.com/kaleighcohen
KCF merch- https://kaleighcohen.com/shop/
Instagram- https://www.instagram.com/kaleighacohen/
Facebook- https://www.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.")
