30-minute Lower Body Strength Training with Dumbbells
We've got 30 minutes to build an awesome lower body! We are training unilaterally and bilaterally for one rocking strength-building workout!!!! We are incorporating supersets for hypertrophy, and the unilateral work will improve your core stability and strength! Overall this workout is going to improve your strength and performance! We've got 30 minutes to get strong, so get your heavy dumbbells, and let's do this!
30-MINUTE LOWER BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 15lbs to 50lbs / 7 to 20kg When selecting a weight for this workout, you want to lift heavy! Pick a weight that will challenge you for the entire 50 seconds of work, but is very challenging for the last 10-15 seconds.
EXERCISE MAT
OPTIONAL EQUIPMENT
EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
6 TOTAL ROUNDS
UNILATERAL - RIGHT-LEFT-RIGHT-LEFT (SUPERSETS)
BILATERAL ONE SET TO FINISH THE ROUND
WORK: 45 (UNILATERAL) | 60(BILATERAL) SECONDS REST: 15(SET) | 30(ROUND) SECONDS
EXERCISE LIST
KICKSTAND SQUAT | SQUAT
SINGLE LEG ROMANIAN DEADLIFT | ROMANIAN DEADLIFT
SINGLE LEG GLUTE BRIDGE | GLUTE BRIDGE
REAR LUNGE | SUMO DEADLIFT
STEP UPS | SUMO SQUAT
SEATED CALF RAISE | SEATED CALF RAISE
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! 👉 • POST-WORKOUT STRETCH for Injury Prevention...
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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.