Uploaded May 2025 | Updated September 2026, 1 week ago
I may have gotten carried away in the intro but, MY OH MY!!!!! Get ready for a muscle-building good time!! This strength workout is awesome at helping you build muscle and definition in your glutes, hamstrings, thighs, and abs! We have 5 rounds toady with training methods to build muscle, definition, and endurance!
45-MINUTE GLUTES, HAMSTRINGS, THIGHS, AND ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS-
- EXERCISE MAT
OPTIONAL EQUIPMENT
- ANKLE WEIGHTS
- RESISTANCE BAND
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE:
ROUND 1: 5 AB SUPERSETS
WORK: 40 SECONDS
REST: 15 SECONDS
ROUND 2: 2 GIANT SETS REPEATED 2X
WORK: 30 SECONDS
REST: 20 SECONDS
ROUND 3: TRISETS REPEATED 2X
WORK: 45 SECONDS
REST: 30 SECONDS
ROUND 4: 2 SUPERSETS REPEATED 2X
WORK: 30 SECONDS
REST: 15 SECONDS
ROUND 5: 100 REP PULSE CHALLENGE
EXERCISE LIST:
-HIGH PLANK & LOW PLANK
-SIDE PLANK W/ROTATION (L&R)
-CROSSBODY KNEE PULL (L&R)
-DEAD BUG & DEAD BUG HOLD
-CRUNCH & REVERSE CRUNCH
-FIRE HYDRANT* (L&R)
-SIDE LYING LIFT (L&R)
-KICKSTAND RDL (L&R) & ROMANIAN DEADLIFT
-BULGARIAN SPLIT SQUAT (L&R) & SUMO SQUAT
-KICKSTAND HIP THRUST (L&R) & HIP THRUST
-INNER THIGH LIFT (L&R)
-CLAMSHELL (L&R)
-HIP THRUST PULSES
-SUMO SQUAT PULSES
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.
I may have gotten carried away in the intro but, MY OH MY!!!!! Get ready for a muscle-building good time!! This strength workout is awesome at helping you build muscle and definition in your glutes, hamstrings, thighs, and abs! We have 5 rounds toady with training methods to build muscle, definition, and endurance!
45-MINUTE GLUTES, HAMSTRINGS, THIGHS, AND ABS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS-
- EXERCISE MAT
OPTIONAL EQUIPMENT
- ANKLE WEIGHTS
- RESISTANCE BAND
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE:
ROUND 1: 5 AB SUPERSETS
WORK: 40 SECONDS
REST: 15 SECONDS
ROUND 2: 2 GIANT SETS REPEATED 2X
WORK: 30 SECONDS
REST: 20 SECONDS
ROUND 3: TRISETS REPEATED 2X
WORK: 45 SECONDS
REST: 30 SECONDS
ROUND 4: 2 SUPERSETS REPEATED 2X
WORK: 30 SECONDS
REST: 15 SECONDS
ROUND 5: 100 REP PULSE CHALLENGE
EXERCISE LIST:
-HIGH PLANK & LOW PLANK
-SIDE PLANK W/ROTATION (L&R)
-CROSSBODY KNEE PULL (L&R)
-DEAD BUG & DEAD BUG HOLD
-CRUNCH & REVERSE CRUNCH
-FIRE HYDRANT* (L&R)
-SIDE LYING LIFT (L&R)
-KICKSTAND RDL (L&R) & ROMANIAN DEADLIFT
-BULGARIAN SPLIT SQUAT (L&R) & SUMO SQUAT
-KICKSTAND HIP THRUST (L&R) & HIP THRUST
-INNER THIGH LIFT (L&R)
-CLAMSHELL (L&R)
-HIP THRUST PULSES
-SUMO SQUAT PULSES
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.
