STRONG LEGS & GLUTES! | 30-minute Lower Body Strength Training at Home
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What a fun and effective leg day!!!! This workout is going to fly by between our strength round for building muscle and our fire round for muscular definition!
This workout is perfect to do at home because you only need your dumbbells to complete this training! An exercise bench is optional if you want to mix it up, otherwise, all of the exercises will be done standing or on your mat!
We have 9 compound exercises to build the quadriceps, hamstrings, and glutes!!! This is an all-around awesome leg day to build strong legs and glutes!
30-MINUTE LOWER BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 15lbs to 30lbs / 6.8 to 13.6kg. The weight you select will be relative to you and how you feel about each exercise! When selecting a weight for this workout, you want to lift moderately heavy to heavy! Drop the weight a bit during the fire round, if needed! If you only have lighter weights, focus on form and lift at a slightly quicker pace!
EXERCISE MAT
OPTIONAL EQUIPMENT
EXERCISE BOX/BENCH OR A STURDY RAISED SURFACE - I am only using my bench for a bit of extra support during the third trimester of my pregnancy, all of these exercises can be done on the mat!
STRUCTURE
9 TOTAL EXERCISES
2 TIMES THROUGH EACH
WORK: 50 SECONDS REST: 25 SECONDS
REST BETWEEN ROUNDS: 60 SECONDS
FIRE ROUND
ALL 9 EXERCISES, 1 TIME THROUGH
WORK: 30 SECONDS
NO REST
EXERCISE LIST
GOBLET SQUAT
STAGGERED STANCE SQUAT
SWITCH SIDES
ROMANIAN DEADLIFT
SINGLE LEG OR KICKSTAND ROMANIAN DEADLIFT
SWITCH SIDES
GLUTE BRIDGE
SINGLE LEG OR KICKSTAND GLUTE BRIDGE
SWITCH SIDES
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
*34 weeks pregnant at the time of filming!
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.