Uploaded March 2025 | Updated September 2026, 2 weeks ago
This strength training workout is all about building muscle. This lower body-focused session will target the quadriceps, hamstrings, glutes, and thighs. It is a classic-style dumbbell workout that includes three sets for each exercise with heavy dumbbells. This training method is so beneficial because it will improve our other training styles and make everyday life easier!
40 MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy in this strength workout! As a reference, I used a range from 25lbs to 50lbs/ 11.3kg to 22.6kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
10 TOTAL EXERCISES
3 TIMES THROUGH EACH
WORK: 45 SECONDS
REST: 30 SECONDS
EXERCISE LIST
-SQUAT
-ROMANIAN DEADLIFT
-REAR STEPPING LUNGE (L&R)
-SUITCASE SQUAT
-SUMO DEADLIFT
-BULGARIAN SPLIT SQUAT (L&R)
-HIP THRUST
-SUMO SQUATS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Get your monthly calendar here: buymeacoffee.com/kaleighcohen/extras
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 training workout is all about building muscle. This lower body-focused session will target the quadriceps, hamstrings, glutes, and thighs. It is a classic-style dumbbell workout that includes three sets for each exercise with heavy dumbbells. This training method is so beneficial because it will improve our other training styles and make everyday life easier!
40 MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift heavy in this strength workout! As a reference, I used a range from 25lbs to 50lbs/ 11.3kg to 22.6kg.
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
10 TOTAL EXERCISES
3 TIMES THROUGH EACH
WORK: 45 SECONDS
REST: 30 SECONDS
EXERCISE LIST
-SQUAT
-ROMANIAN DEADLIFT
-REAR STEPPING LUNGE (L&R)
-SUITCASE SQUAT
-SUMO DEADLIFT
-BULGARIAN SPLIT SQUAT (L&R)
-HIP THRUST
-SUMO SQUATS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Get your monthly calendar here: buymeacoffee.com/kaleighcohen/extras
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.
