LEAN LEGS & GLUTES | 20-minute HIIT Lower Body Strength Training
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- Опубликовано: 30 сен 2024
- We are using supersets and an AMRAP finisher to lean out and define through the legs, glutes, and thighs! This is a HIIT strength-style hypertrophy workout to train your entire lower body!! All you need is 20 minutes and your dumbbells!
With the HIIT style, aim to give it your all for the supersets, this will allow for maximum volume leading to a more hypertrophy strength session. With this structure, we can pack in the intensity in a short amount of time for a strong strength workout!
20-MINUTE LOWER BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 30lbs / 7kg to 13.6kg When selecting a weight for this workout, you want to lift moderately heavy! For the AMRAP finisher drop weight just a bit and use moderately light!
- EXERCISE MAT
*I will be using my exercise bench to do a hip thrust instead of a glute bridge, but either option will work depending on the equipment you have!
STRUCTURE
5 SUPERSETS REPEATED TWICE
WORK: 30 SECONDS
REST: 20 SECONDS
AMRAP
4 MINUTES
3 EXERCISES
10 REPS EACH FOR AS MANY ROUNDS AS POSSIBLE
EXERCISE LIST
SUPERSET 1
- ROMANIAN DEADLIFT | DUMBBELL OR KETTLEBELL SWINGS
SUPERSET 2
- REVERSE LUNGE | STATIONARY LUNGE
SUPERSET 3
- SWITCH SIDES
SUPERSET 4
- GLUTE BRIDGE OR HIP THRUSTS | PULSES
SUPERSET 5
- SLOW LOWER SUITCASE SQUAT | CALF RAISE PULSES
AMRAP
- GOBLET SQUAT | KETTLEBELL OR DUMBBELL SWINGS | 1/2 REP ROMANIAN DEADLIFT
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 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.
Ugh! So sad the Stella is no longer with us 😢. Thank you Kaleigh for all the workouts you do even during your pregnancy!
What happened to Stella??😢
@@delrio4222 Stella passed away on Tuesday, June 11. 😢 She will be missed by so many.
@@carolynvickrey5575 Omgosh that’s sooo sad. 😢 I’m so sorry for her loss.
So sorry for your loss I loved seeing Stella on the workouts😢
So sorry to hear about Stella. What a pleasure it has been getting to see her princessy self chilling throughout your videos. Always reminding us that we get to sprawl comfortably after getting in a tough workout. What a good girl. Love to you and the family and condolences on your loss
I can’t believe we just accomplished all that in 20 minutes…the burn…the shake…the sweat…no joke today🔥💦💪🏻. Thank you Kaleigh 💜
😢Stella Sending lots of love 🐾.
Thankful for all that you do
So sweet to see Stella in this video. ❤❤❤
Been under the weather but on my way back. Missed you and thank you 💪
I used to hate legs. I don’t love them but they are more enjoyable because of YOU ❤
Same!
I said my legs were wobbly yesterday! OMG I've just seen whats on the schedule for Saturday 😭
Mega big hugs to you ❤ I cant believe you still find the time to make sure we stay fit while you're processing Stella's loss. Lots of love & strength to you xo
Week 2 - SSS V2. - Day 11 - Done.🙏❤️✝️❤️
Missing sweet Stella😢 Great leg workout,
You are my hero!❤
We’ll love you forever, Stella❤
love it ❤❤
Great workout! AMRAPS are tough - I made it through😍😍😍
20 minutes that felt like 60😮😅But per usual, I loved it-reveled in the sweat dripping in my eyes😂Burned so good❤Love you all and praying for you as you journey through the loss of sweet Stella😢I was so shocked hearing the news😢😢Love you❤
Great class - we squeezed a lot into the time we had! Thanks.
I'm so sorry to hear about Stella. We will surely miss her 😢
I love leg day now Kaleigh you make it fun and motivating for me and feeling and seeing results just tops it off! Thank you 😊 My heart goes out to you and your family ❤️
#sweatforstella
Sending all the love. ❤
I'm so sorry to hear about Stella.😢❤ We will miss her so much.
WOW! Heavy breathing after the AMRAP! Loved this! Off to finisher!❤
Playing catch up with SSS 2! Holy mother of tuna fish sandwiches! Sweating buckets!!!
This style of training is so good!! It made leg day fly by!
Needed a quick legs and this was it! Loved it. Thank you. Love from oz xo
Sweating up a storm! Thank you!
Stella❤❤❤❤❤😢
Sweet Stella 💜 😢 🫂
This 20min workout with the 10min finisher added on has my legs wobblin’ Thanks for a great workout!
Phew!
Tuff on the bum!
All I have to say is WOW! What a workout.💪🏼
Оооо this is a good one 😅
Love it❤
I started doing your workouts for a week now, and you got me out of my slump. I never felt motivated in doing any workouts, i do it maybe 2 days and stop as its not giving me the oemf that i needed. But your videos and workouts are great! I actually started loving to workout again🎉
Another crab 🦀down the stairs tomorrow then!
Sending loads of love ❤️
Thank you for this workout ❤️
Also my I’m so sorry for you and your family for your loss of Stella. 😭
🔥💪💪🏽🔥🌿🏅🏆🙏🏽🌹🙏
This one kicked my butt, huge!!! ❤❤❤🎉🎉🎉
Thank you for another awesome workout!
Another amazing leg day…so happy I do not have that many stairs in my house!
I know you told the community before but where did you get your strong arm necklace! I am 1 year cancer free and finally feeling stronger than ever and I would love to get one.
Hi Casey! I had them made and hopefully one day I'll be ready to announce where you can get it! 💜
Whoa! This was amazing! 🎉
Can’t believe Stella won’t be working out with us anymore, I’m so sorry for your loss 😢
This workout definitely took me longer than 20 min because I had to keep pausing! What a killer setup, those lunges got me 🥵 thank you as always!! 💗
Wow, the sweats during the AMRAP! I worked hard, thank you! Love strong legs & glutes.
Wowziieee, that AMRAP was the 🔥🥵! Thx a lot for being awesome! And I am deeply sorry that Stella is no longer here; may she rest in peace.
💪🏻🙌🏼
Just read about Stella! 😞 You brought me here and Stella helped to keep me distracted🫶🏻
Thanks for a great dreaded leg day
💯💯💯💯👍👍👍
💪🏻🔥
So sorry to hear about Stella ⭐️🌈🩷
AMRAPs---killer!!!
Mixing up training this week and did this Wednesday. Woweeeeee- I’m on fire🔥🦵🔥🦵💜💜💜