This lower body workout incorporates compound and unilateral training to build muscle! This workout will strengthen your hamstrings, glutes, thighs, quadriceps, and calf muscles! The structure includes 7 circuits and each circuit has 4 exercises. The first exercise will be an exercise to work both sides of the body, the second and third exercises will work each side individually, and finally, we will complete the circuit by training both sides. This structure is challenging, but also goes by very quickly! In order to maximize the muscle-building potential you will want to use moderately heavy to heavy dumbbells! Optional during the workout is your exercise box/bench or a sturdy elevated surface such as a chair or couch. If you don't have the box, I will show modifications on the screen for you to follow along with! Get ready to build a strong lower body!!!
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30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 40lbs / 7 to 18.1kg When selecting a weight for this workout, you want to lift moderately heavy to heavy!
OPTIONAL EQUIPMENT (Modifications will be on screen if you don't have this!)
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
7 CIRCUITS
4 EXERCISES IN EACH CIRCUIT
WORK: 60/30 SECONDS REST: 20 SECONDS
REST BETWEEN CIRCUITS: 60 SECONDS
EXERCISE LIST
CIRCUIT 1
- SQUAT TO BOX | KICKSTAND SQUAT TO BOX
CIRCUIT 2
- ELEVATED GLUTE BRIDGE
CIRCUIT 3
- SEATED CALF RAISES
CIRCUIT 4
- SUMO ROMANIAN DEADLIFT | KICKSTAND ROMANIAN DEADLIFT
CIRCUIT 5
- GOBLET SQUAT | BULGARIAN SPLIT SQUAT
CIRCUIT 6
- SUMO DEADLIFT | STEP-UPS
CIRCUIT 7
- UP AND OVERS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
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🔴 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.
