Uploaded July 2025 | Updated September 2026, 1 week ago
This strength workout will build muscle, strength, and definition in your lower body! We will hit the legs, glutes, and thighs with a drop set structure to maximize muscle growth in this 30-minute strength session! This is an absolute fire workout!
30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- With this drop set, we will use a range from light to heavy! The weight you select should be relative to you and the exercise we are performing. I used a range from 10lbs to 40lbs/4.5kg to 18.1kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
7 DROPSETS
EACH EXERCISE REPEATED 3X LOWER THE WEIGHT EACH TIME
WORK: 40 SECONDS
REST: 30 SECONDS
EXERCISE LIST
- SQUAT
-ROMANIAN DEADLIFT
-REVERSE LUNGE (L&R)
-BULGARIAN SPLIT SQUAT (L&R)
-STAGGERED GOBLET SQUAT (L&R)
-SUMO SQUAT
-SUMO ROMANIAN DEADLIFT
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 strength workout will build muscle, strength, and definition in your lower body! We will hit the legs, glutes, and thighs with a drop set structure to maximize muscle growth in this 30-minute strength session! This is an absolute fire workout!
30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- With this drop set, we will use a range from light to heavy! The weight you select should be relative to you and the exercise we are performing. I used a range from 10lbs to 40lbs/4.5kg to 18.1kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
7 DROPSETS
EACH EXERCISE REPEATED 3X LOWER THE WEIGHT EACH TIME
WORK: 40 SECONDS
REST: 30 SECONDS
EXERCISE LIST
- SQUAT
-ROMANIAN DEADLIFT
-REVERSE LUNGE (L&R)
-BULGARIAN SPLIT SQUAT (L&R)
-STAGGERED GOBLET SQUAT (L&R)
-SUMO SQUAT
-SUMO ROMANIAN DEADLIFT
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.
