Uploaded October 2025 | Updated September 2026, 2 weeks ago
We are training for strength in this lower-body and abs combo dumbbell workout! This is a classic style strength workout focused on the lower body and abs for an effective muscle-building workout!
We will work through 2 rounds with bilateral and unilateral training for the legs, glutes, and thighs, and our final round will be all about the abs and core!
35-MINUTE LOWER BODY & ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 20lbs to 45lbs / 9kg to 20kg. Aim to lift heavy at a slow tempo or moderately heavy with a moderate tempo, depending on the equipment you have available!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
ROUND 1: 5 EXERCISES REPEATED 2X
WORK: 55 SECONDS
REST: 30 SECONDS
ROUND 2: 5 UNILATERAL EXERCISES
WORK: 45 SECONDS
REST: 30 SECONDS
ABS ROUND: 4 EXERCISES REPEATED 3X
WORK: 30 SECONDS
REST: 10 SECONDS
EXERCISE LIST
- SQUAT
- SUMO DEADLIFT
- KANG SQUAT
- FEAT ELEVATED GLUTE BRIDGE
- CALF RAISES
- BULGARIAN SPLIT SQUAT
- ELEVATED ROMANIAN DEADLIFT
- STAGGERED SQUAT
- KICKSTAND FEET ELEVATED GLUTE BRIDGE
- SINGLE-LEG CALF RAISE
-ALTERNATING CIRCLE CRUNCH
-ALTERNATING TWIST REVERSE CRUNCH
-SINGLE, SINGLE, DOUBLE LEG LOWER
-HEEL TAPS
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 it 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.
We are training for strength in this lower-body and abs combo dumbbell workout! This is a classic style strength workout focused on the lower body and abs for an effective muscle-building workout!
We will work through 2 rounds with bilateral and unilateral training for the legs, glutes, and thighs, and our final round will be all about the abs and core!
35-MINUTE LOWER BODY & ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 20lbs to 45lbs / 9kg to 20kg. Aim to lift heavy at a slow tempo or moderately heavy with a moderate tempo, depending on the equipment you have available!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
ROUND 1: 5 EXERCISES REPEATED 2X
WORK: 55 SECONDS
REST: 30 SECONDS
ROUND 2: 5 UNILATERAL EXERCISES
WORK: 45 SECONDS
REST: 30 SECONDS
ABS ROUND: 4 EXERCISES REPEATED 3X
WORK: 30 SECONDS
REST: 10 SECONDS
EXERCISE LIST
- SQUAT
- SUMO DEADLIFT
- KANG SQUAT
- FEAT ELEVATED GLUTE BRIDGE
- CALF RAISES
- BULGARIAN SPLIT SQUAT
- ELEVATED ROMANIAN DEADLIFT
- STAGGERED SQUAT
- KICKSTAND FEET ELEVATED GLUTE BRIDGE
- SINGLE-LEG CALF RAISE
-ALTERNATING CIRCLE CRUNCH
-ALTERNATING TWIST REVERSE CRUNCH
-SINGLE, SINGLE, DOUBLE LEG LOWER
-HEEL TAPS
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 it 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.
