30 minute NO REPEAT Lower Body Strength Training | LEGS, GLUTES, & THIGHS
ฝัง
- เผยแพร่เมื่อ 3 ก.ค. 2024
- The structure of this strength training workout will be a no-repeat style with a variety of compound and isolation exercises to strengthen and define your legs, glutes, and thighs! This is the perfect at-home lower-body workout because the only equipment you need is a pair of dumbbells! We will use optional equipment during the training session today if you want a little extra oomph!
This leg day workout is awesome for a complete lower body workout if you want to build strength! We will work through a variety of strength-building exercises with modifications if lunges bother your knees!
30-MINUTE NO-REPEAT LOWER BODY LEGS, GLUTES, AND THIGHS STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs-40lbs / 7kg-18kg When selecting a weight for this workout, you want to lift moderately heavy to heavy! The weight you select will be relative to you and how you feel!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX OR BENCH - I will be using this for the glute bridges and doing hip thrust variations because, at this point in my pregnancy, this is the most comfortable option! But these exercises can be done on your mat!
- BOOTY BAND OR MINI RESISTANCE BAND
- ANKLE WEIGHTS
STRUCTURE
- NO REPEAT WORKOUT STRUCTURE
- 18 EXERCISES
- WORK: 60 SECONDS
- REST: 30 SECONDS
EXERCISE LIST
- BANDED GOBLET SQUAT
- SQUAT TO LATERAL LEG LIFTS
- ALT. CURTSY LUNGES
- ROMANIAN DEADLIFT
- REAR FORWARD HINGE LUNGE
- SWITCH SIDES
- SUMO DEADLIFT
- LATERAL LUNGE
- SWITCH SIDES
- SUMO ROMANIAN DEADLIFT
- SUMO SQUAT
- GLUTE BRIDGE
- 1/2 REP GLUTE BRIDGE AND ABDUCTION
- SUMO GLUTE BRIDGE
- INNER THIGH CIRCLES
- SWITCH SIDES
- FIRE HYDRANT
- SWITCH
I am so glad you joined me for this workout! It's always better to work out with a friend!
Kaleigh
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH f...
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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, will 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. - กีฬา
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Just pre-watched this (anyone else do that to see what torture you’re in for?) skipping through seeing allllll the great moves I love, can’t wait to do this! Love glute bridges/hip thrusts!
I ALWAYS watch the workout first before I do it. 😂 Her workouts are the best. Her and mad fit are great.
@@delrio4222I literally do it every time lol. Yeah I just found Kaleigh a few months ago bc I was looking for longer strength classes and she is freaking awesome. Love her energy. Mad fit? Can you link that for me? I’ll check it out.
@@delrio4222so happy to know I’m not alone 😂. Kaleigh has the most challenging full length strength classes, I freaking love them. And her energy is everything. Mad fit? Can you link that for me? I’ll check it out.
@@delrio4222Nevermind, I found her. I actually subscribe to her lol.
Why do we do this? 😅
This was the burn I needed today!!!❤🔥🔥 We miss you Stella! 🐶💝
Thanks for not letting me skip leg day!! 🎉 Happy 4th of July!! ❤
Wow!! 🤩 I’m going to feel this one 1️⃣ for days!! ❤❤❤❤❤❤
Great workout!!! I wish I knew you when I was pregnant, it would have been a game changer!! Thank you🎉❤
Loved the calm and steady pace of this workout, the simple structure, and your inspration, as always. Thank you!
Awesome workout! You are literally superhuman to be doing this while this pregnant cuz I was dying! You are amazing! 👏🏻
Week 5 - SSS V2. - Day 32 - Done. It’s about to happen! 🎉🎉🎉200K SUBSCRIBERS FOR KCS!!!🎉🎉🎉 Amazing accomplishment! Well Done! Well Deserved! Awesome workout session and playlist! Thank you Kaleigh!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Yes!! Thank you leg day!! Chest, back, and shoulders are still burning from Tuesday…now everything can be lit 🔥!! Thank you Kaleigh 💜🙏🏻
Oh my gosh!! I use a standing desk at work. I think today will have several sitting moments! Thank you❤😊
Very helpful tip about thrusting the chest forward. Thanks as always, Kaleigh!
What a fantastically fun and sweaty leg day Kayleigh and Jason- sweat dripping into my ears even ( of course I have the AC off😂) I am so grateful to you guys and your awesome workouts❤Bittersweet couch and Stella story😢
Thank you so much for this awesome workout on 4th of July🇺🇸 Happy and safe 4th to you all!
Wow! I was not looking forward to a 1 min work timer but it flew by! Thank you for making me do leg day!❤
Leg day. Always a challenge but you always make it fun❤
Great class - got a good sweat on and those inner thigh circles with the ankle weights were a real burner! Thanks.
Great workout! Thanks Kayleigh!
Thanks! I discovered you a couple of months ago and I LOVE your workouts. You are fun, motivating and knowledgeable. It's a great combination! I I am 64 and have worked out for most of the last 50 + years. I have struggled with a few injuries, especially shoulders. I am finally learning to work everything else hard and be super gentle and slow with my shoulders . . . and they feel better! I am not backsliding. Thanks for these workouts. They are so fun and challenging and I LOVE the detailed form guidance you offer. It makes it so much more effective. If you could offer more modifications (especially for lifting above shoulder height, )it would be great. But what I really want to say is, THANK YOU!!
Yay! So glad you love the workouts! Thank you so much, Jenni! I will see what I can do about those mods! 💜
Thankfully, that went by super fast! Love working out with you 🫶
My hubby and I watched your spin class and your 15-post work out stretching. The stretching video is our fave, we watch it daily like really daily! hahaha you must have a lot of views from us because right after our cardio and weight lifting, that video follows. Thank you Kayleigh and good luck on your pregnancy!
Great legs workout 🎉. If we could have a timer during our rest period, that would help us plan our time for the next exercise 😅
Great workout!
Perfect timing mama i was about to to do leg day following you
Great workout. Easy to modify. Thank you.
What a burner 🔥
Really struggled to press play for this one today. Leg day is my hardest challenge. So glad I did it though. Thank you Kaleigh and Jason for yet another amazing workout. Definitely feeling stronger 💪❤
Looking forward to this one 😉
OMG!!! My legs are on fire 🔥🔥🔥
Can’t wait to rock this workout! Thank you!
Legs are always hard for me and look forward to this before my cookout. ; ) I don't have bands but do have ankle weights. Mine are bulky though and they shift as I workout. Need another pair.
Happy 4th! What better way to celebrate?! 🇺🇸
Tough and awesome! Thanks!
Just did it today, I was about to comment a few videos ago how well Stella’s fur is with that pretty green couch, so lovely 🥰🙏🏻
Cant believe how much we covered with this no repeat, let’s go!! Was so happy when you said no more lunges after that lateral lunge set 😅 gonna be feeling this in the best way heading into the weekend!
Friends don’t let friends skip leg day!!!
Oh, Stella 🐶🥺 You do look fabulous on there 💔💔
10hr later and I’m feeling the thighs, oh my!!
Thanks!
Thank you so much, Jenni! 💜
❤❤❤🔥🔥🔥
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is there a possibility for you to come up with a program/calendar for only strength workouts? I don't have a spin bike, thank you Kaleigh!
Hi! I have strength-only monthly calendars on my BuyMeACoffee page! You can find that linked in my video descriptions and on my website! 💜
By the way, with fire hydrant I always feel like the leg on the floor is the one really working, that one burns instead of the one I’m lifting. Anybody else? Am I doing it wrong? 🤔
Can you please let me know the brand of towels that you use. I’ve forgotten the brand. Thanks
Hi Emilia! They are Shimano towels! 💜
Thank you so much for getting back to me. Appreciate it.
❤️🐾👍🏻❤️👍🏻🐾😇❤️👍🏻🐾❤️👍🏻
For those inner thighs lift I always feel the quads burn at some point, it makes me think I’m doing something wrong… anyone else?
Hello, legs! 🦵 ❤😅