Uploaded November 2025 | Updated September 2026, 1 week ago
This strength workout will build both strength and definition in your lower body! We are combining strength-focused training and hypertrophy training.
We will target the quadriceps, hamstrings, inner and outer thighs, and glutes! We are using a circuit-style structure with repeating strength exercises and no repeat for hypertrophy circuits.
30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy to heavy. I used a range from 15lbs to 25lbs
- EXERCISE MAT
OPTIONAL EQUIPMENT
- MINI-RESISTENCE BAND
- ANKLE WEIGHTS
STRUCTURE
4 EXERCISES REPEATED FOR 3 ROUNDS
5 ADDITIONAL EXERCISES FOR EACH ROUND
27 TOTAL EXERCISES
REPEATED EXERCISES: 50 SECONDS
REPEATED EXERCISE REST: 20 SECONDS
HYPERTROPHY EXERCISE: 40 SECONDS
HYPERTROPHY EXERCISE REST 15 SECONDS
EXERCISE LIST
-SQUAT
-ROMANIAN DEADLIFT
-REV. LUNGE
-GLUTE BRIDGE
-CLOSE GRIP BENT OVER ROW
- CURTSY LUNGE*
-SUMO GB
-REAR LEG LIFT
-SUMO RDL
-IN. THIGH LIFT *
-UP & OVER
-HINGED SUMO
-CALF RAISE
-FIRE HYDRANT*
-WALL SIT
-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.
This strength workout will build both strength and definition in your lower body! We are combining strength-focused training and hypertrophy training.
We will target the quadriceps, hamstrings, inner and outer thighs, and glutes! We are using a circuit-style structure with repeating strength exercises and no repeat for hypertrophy circuits.
30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- Aim to lift moderately heavy to heavy. I used a range from 15lbs to 25lbs
- EXERCISE MAT
OPTIONAL EQUIPMENT
- MINI-RESISTENCE BAND
- ANKLE WEIGHTS
STRUCTURE
4 EXERCISES REPEATED FOR 3 ROUNDS
5 ADDITIONAL EXERCISES FOR EACH ROUND
27 TOTAL EXERCISES
REPEATED EXERCISES: 50 SECONDS
REPEATED EXERCISE REST: 20 SECONDS
HYPERTROPHY EXERCISE: 40 SECONDS
HYPERTROPHY EXERCISE REST 15 SECONDS
EXERCISE LIST
-SQUAT
-ROMANIAN DEADLIFT
-REV. LUNGE
-GLUTE BRIDGE
-CLOSE GRIP BENT OVER ROW
- CURTSY LUNGE*
-SUMO GB
-REAR LEG LIFT
-SUMO RDL
-IN. THIGH LIFT *
-UP & OVER
-HINGED SUMO
-CALF RAISE
-FIRE HYDRANT*
-WALL SIT
-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.
