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40-min LEAN LEGS, GLUTES & THIGHS Strength Workout with Dumbbells
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- čas přidán 13. 03. 2024
- Leg day is here! We are building strong and defined legs, glutes, and thighs for this strength training workout! We will work through 5 focused rounds targeting and then finish the workout with a 150-rep challenge! This is going to be a fun and effective 40 minutes of training to really lean out your lower body!
40-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 40lbs / 7 to 18kg When selecting a weight for this workout, for the focused rounds you want to lift moderately heavy to heavy, and for the challenge round lightweight!
- EXERCISE MAT
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR
STRUCTURE
5 ROUNDS
3 EXERCISES PER ROUND
2 TIMES THROUGH EACH
WORK: 40 SECONDS REST: 20/30 SECONDS
150 REP CHALLENGE ROUND!
30 REPS OF 5 EXERCISES
EXERCISE LIST
ROUND 1
- SQUAT
- STATIONARY LUNGE MOD*(SINGLE-SIDED STAGGERED SQUAT)
- SWITCH
ROUND 2
- ROMANIAN DEADLIFT
- KICKSTAND ROMANIAN DEADLIFT
- SWITCH SIDES
ROUND 3
- SUMO SQUAT
- LATERAL LUNGE MOD*(LATERAL LEG LIFT)
- SWITCH SIDES
ROUND 4
- FEET ELEVATED GLUTE BRIDGE *MOD(FEET ON GROUND GLUTE BRIDGE)
- SINGLE-LEG GLUTE BRIDGE
SWITCH SIDES
ROUND 5
- SEATED CALF RAISE *MOD(STANDING CALF RAISE)
- TOES TURNED OUT CALF RAISE
- ISO-GLUTE BRIDGE CALF RAISE
150 REP CHALLENGE ROUND
- SQUAT
- ROMANIAN DEADLIFT
- SUMO SQUAT
- FEET ELEVATED GLUTE BRIDGE *MOD(FEET ON GROUND GLUTE BRIDGE)
- SEATED CALF RAISE *MOD(STANDING CALF RAISE)
I am so glad you joined me for this workout! It's always better to get strong 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, 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 workout reminded me why I hate leg day, but I know how important it is so I am thankful Kaleigh pushes me out of my comfort zone!!!
I just found this one and your comment snapped me out of my doubt or hesitation, I’m doing it…thanks!!!! 😊
Really enjoyed that - I love leg day! Good finisher! Thanks.
Week 11 - B & B THRIVE - Day 74 - Done. 40 minutes of leg work! Yes! Trained a little extra afterwards, strong leg session! Awesome playlist! Thank you Kaleigh! LIVE weekend is coming up fast!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Friends don't let friends....Leg day is done! Eleven weeks in and my legs are so strong! Those sumo squats at the end were killer! Thanks, Kayleigh!🦿🦿🦿
Excellent Leg Day Kayleigh!! This 44 year old mom took my kids ice skating yesterday and spent just about 2 hours working on balancing on one leg. Trying to teach myself how to cross one foot over the other and I recognize that my left leg needs strengthening. Anyway I hope it's hard to walk tomorrow! Off to stretch! :) -Ashley
That challenge round was INSANE! I loved it!
Wow! That was another total--complete- ultimate workout-- leg day style! The burnout round was so challenging!! Really glad it was only 30 reps and not 40! Hoping I can get out of bed tomorrow 😂 as always thank you Kaleigh!
Tough but showed up and did it! 🔥Thank you, Kaleigh and the gang❤
Mam best part of your workout is you out something or the other which keeps us motivated.. please keep us motivated.
Thanks, I love Leg Day and the challenge🎉🎉🎉
Loving this style of workout . Thank you Kaleigh you are amazing 💪
Wow! Loved this one.
Wow! Perfect match for the upper body challenge I did yesterday. Ok KC, friends don’t make friends do an extra 10 reps! I was yelling at the TV and thankfully you heard me! 😂
We are all amazing!! God bless!!❤️🙏🏻✝️🙌🏻
Love your workouts and love your dogs 🙏🏻💙
You are incredible, Thankyou so much for helping me change my health and in turn - my life xx
Thx for the awesome workout!!!! 🔥🔥🔥
I’m doing calf raises daily when brushing teeth…..
That was fun! Tough but fun!!!
Got it done!
Stella! 😂🤍
Well this was fun. Never again. Lol J/K I actually loved this one. Leg day is the BEST day!
I love it when I get the shake! 🎉 thank you! Loved this 💚
Wowzer
Maravilhosa top 🤩🤩🤩🤩
Awesome workout.Thank you ❤
These are the best work out. Everything about her work outs are awesome. Thank you for sharing these.
Took a rest day yesterday and did this today, so glad I did, I really liked this style of workout 🏋️♀️ the challenges at the end this week were exactly what I needed and thank you for being so fun and motivating I feel like we are all doing this in the same class at the same time, you are such a gift to all of us! ❤
I love how your dogs always help!
Great Workout! 😘
LOVE leg day! This had a great glutes focus too! I'm loving the challenge round at the end for burning the muscles out!
WOOOOO!! That 150 rep challenge though!! Leg day was fantastic! 🎉
You have finally broken me with this one! 😂 I can’t move today without hurting! 🤦♀️❤
What a burn!!!! ❤❤❤ Thank you so much for this workout.
Wow!!! Legs burning and shaking 😅! I loved it!!! 👏🏼👏🏼👏🏼
That was a WOW😅 workout! Thanks Kaleigh!
That was awesome!! Thank you so much! Your dogs 💜❤️💚:)
WOW! I could not have done the last 10 squats to make 40! Happy Happy Happy it was 30! Love yet hate leg day! Thanks for ever challenging!:❤
This was a great workout! I made it through all 150 reps.
Thanks for the burner girl!! Gonna do that while I wait for your LIVE!!
WOW!!!
I didn’t realize how BIG Nacho was until just now!!!
True Tush kicker!
Great workout definitely needed, would you do an abs one by any chance? :)
doggy is soo cute he is saying come give me belly rub instead of what you are doing and the other one on the couch is saying good luck
Does anyone know what back band she uses?
BOB ROSS!
If you have your own show, What would it be?
Whewwww. These calves are sore already!!!!
If you have your name changed, what would it be?
My legs are 💀
Every part of my lower body is just shaking. Can’t even stand straight. Hope I don’t have to go anywhere today. 😩
What’s your favorite logo?
Insupportable d’entendre le terme « reconstruction » pour une tueuse qui a supprimé 4 vies.
Loved the Bob Ross appearance at the end, amazing happy little accident 😂☺️ also loved this workout, this one felt SO fast too and the burnout at the end is 🤌🏻 🎉
Great leg day! The variety kept this moving and pretty fun for a leg day 🔥🦵 RIP my calves and hammies though 😅
🦵 days are tough but we made it