Quads, Hams & Calves | 30 minute Dumbbell Workout
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- Опубликовано: 15 фев 2023
- Join Bike & Bells! All the info is here! kaleighcohen.com/bikeandbells/
Leg day of all leg days is on!!!! This lower body workout is WOW! This 30 minute workout targets the hamstrings, quadriceps, and calves to strengthen and define your legs!
LEG DAY WORKOUT STRUCTURE AND EXERCISES
MUSCLES TARGETED: QUADS, HAMS, & CALVES
EQUIPMENT NEEDED
- DUMBBELLS - I used a range from 15 - 45lbs / 7, 20kg
OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH or STURDY CHAIR
STRUCTURE
4 TOTAL ROUNDS
4 EXERCISES PER ROUND [Quadriceps & Hamstrings] 2 EXERCISES PER ROUND [Calves]
REPEAT EACH EXERCISE 3X
WORK: 40 SECONDS REST: 20 SECONDS
EXERCISE LIST
- GOBLET SQUAT
- BULGARIAN SPLIT SQUAT
- SWITCH SIDES
- SEATED UP AND OVER
- SINGLE LEG ROMANIAN DEADLIFT
-SWITCH
- SUMO ROMANIAN DEADLIFT
- LONG LEVER GLUTE BRIDGE
- SEATED CALF RAISE
- SEATED CALF RAISE TOES TURNED OUT
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 important to consult your physician to ensure this program is right for you. Do not start this program if your health care 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. 
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Did anyone else cry real tears when they heard "Bulgarian split squats"?!? Any kind of "dipped" isometric exercise (split squats, etc.) are always so challenging for me. I was really proud that I fought through and did what I could on that part. This was a challenging leg day - thanks goodness for the doggy support break at the end! Thanks Kaleigh!
Love all your workouts! Need more Stella and Nacho😊!
Obsessed with your workouts ❤
Legs are BURNING!! Split squats… oh my! Thank you Nacho and Stella for keeping my mind distracted from the burn! Thanks KCF for the continued challenges! 🥰🔥🔥🔥💥💥💧💧😘
Kaleigh, your workouts never disappoint! I love how you push me to do more than I want and make my body stronger. I am just SO THANKFUL or you and your awesome workouts! Keeps me accountable and having fun!
Definitely will be feeling this later
Thank goodness today is a recovery day! My glutes cried every step I took uphill while walking my dog this morning. And they weren't tears of joy!🤣 I do have to say though that if you had told me a year ago that I would be lifting anything heavier than 10lbs I would not have believed you.
I loved this workout 🏋️♀️ and the best part? The beautiful pooches ❤❤ they’re absolutely adorable 🥰 ❤❤
Stella and Nacho are the cutest! Definitely needed doggie support during those Bulgarian split lunges!!
The dogs really made me smile! A nice touch to leg day!!!
Morning I post after I do the workout. hummm I watching 👀, I party all night so legs starting very warmed up. Will keep you posted, I expecting this LEG DAY TO BE A THOUGH DAY.........
Week 7, day 46 done ✔️ 🦵 I loved the opening song. To say this was a though work out would be an understatement. However, we have been training for this. A year ago I would have truly struggle with this, now i struggle because I go heavier. I am stronger than I ever been. Yeah yeah Kaleigh
Romanian dead lifts are my absolute favorite!! And we got to do two variations! What a gift!! Loved this workout!
Loved the workout!! Loved the special appearance by Nacho and Stella’s pleasure in his showing up to workout with you❤😂Love you Kayleigh and Jason 🎉
This workout genuinely is so amazing, upped my weight to 35 pounds and it was so painful but amazing, truly thankful I found this video, I look forward to doing this routine the next few bits :3
Bikes and Bells Day 46 - seeing changes and gains! Could not manage the Bulgarian split squats - too hard on my knees but the modification still hard work and appreciated! Nacho is awesome and I think Stella was a little jelly of the pets.
Thank you❤ did it loved it❤
Wow! The legs are on fire for sure! Was fun to see Nacho make an appearance!
Quads and hamis and calves are allll screaming!! 😱 In the best way! Those up and over things looked so sweet and innocent but really burned! I think I will be crawling up and down my stairs through the weekend 😂😅
Amazing workout, Kaleigh! My poor legs, lol!
wow! super amazing workout! I will be walking very slowly to my bed. My legs are still burning! haha! Thank you Kaleigh and Jason!💓💓
That was great, thanks Kaleigh. I think we really went for it with the strength classes this week. You pushed us hard. Go Team!!
My calves were on fire for SIX days after this! What a way to amp it up!
Thank you!
My favorite part was those cute doggies omg how adorable!
Such a great workout🔥 definitely needed
Loved this leg workout! Worked hard and feel good. Another good one Kaleigh, thanks!
I really really enjoyed this leg workout today.
Thank you ❤
Up and overs! Yes!!❤ This routine is spectacular.
Speed ride and now legs. Lets go.
Love your workout and especially love when your dogs join in.
The strength classes this week were ❤🔥❤🔥❤🔥 Thanks, Kaleigh 🤗
My legs are on fire 🔥, thanks for an awesome workout. Your doggies are adorable 🥰
I’ve really enjoyed your strength workouts! I was so burnt out on HIIT so these are great!
After Tuesdays 90 sec intervals, 45 sec flew by! Great workout!
Loved it!
Awesome leg day! Great variety in the movements and definitely a challenge! Nacho and Stella Are just to goodest pups! Thank you for another wonderful workout!
What a burn🔥🔥Single leg hams and blugarian splits...ouchhh. Hope I can walk up the stairs later🤪 Thank you 🙌🙌
Week 7 - Bike & Bells - Day 46 - Done. Improvements are really noticeable now! Leg workouts definitely need higher weight. It’s a beautiful thing! Just before our next training program, I’ll order more dumbbells. The playlist was so good today! Thank you Kaleigh! Phenomenal training! Looking forward to the new recovery ride tomorrow! So good!
RELENTLESS
🏁WINNING🏁
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I love seeing Nacho in your workouts 😊😂! He looks like such a sweetheart. When Stella got off her chair to I thought 'oh yeah that's the reality of working out with dogs'! They want to play and be all over me for pats too 😂😂!
Loved it!! Your workouts are by far the best on YT
💜💜💜
What a burn!! Really enjoyed these exercises 😍🙌
Oh yeah! Loved this leg day. Goblet squat followed by bulgarian split squat was a tough combo but felt so good at the end! But I think we need to hide the stairs for at least 3 days now... haha
Leg day is my fave!❤
Warm hug to you all ! Stella , Nacho, Jason and You !!
Love leg day...yaaas!!!!🔥🔥🔥🔥
Great workout! Loved the Nacho and Stella show at the end 😂
Oh, my, word
Please be gentle on Saturday!! 🦵🦵🦵
I finished this workout about an hour ago and already I can't go up and down my stairs 😳 lol I loved every minute of it! Also, when you said you used to skate I literally whipped my head up toward the TV. I was a skater too! From 3-18 and then I coached for 7 years after... #iknewilikedyou
Had to come back to let you know my calves are still screaming!!!! Took 2 days to really feel the ouch, I guess I need to pay more attention to my calves 😂😂
Those splits were killer
Oh my , my legs were like jelly after this 😮
Hi Kaleigh, I love your indoor cycling videos and have been doing them regularly for about 18 months now. You're a huge inspiration to me so thank you so much for everything you do 💕 I want to start doing some strength workouts with you and wondered if you had a recommendation for someone starting out with them? Or would it be ok for a newbie to go straight into the bikes and bells program? I want to kick butt harder! Much love xx
Need single leg Romanian dead lifts more often! Super effective! 👌
We all need a Nacho for moral support!❤
Catching me up with this one...I can feel my calves 😅😅
Hey there. I was wondering if you remember the paint brand and name of that green color in this room? I love it and am repainting my kitchen. Thank you!
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I am bulking rn and i wnat to gain weight and muscle excpecially in my lges , can i do this as my workout for muscle gain?
You look different off the bike!
Bulgarian split squats made my left knee hurt.. I pushed as hard as possible.. my left knee is giving me trouble now even in climbing stairs.. think need to show my family doc.. hope not coming up with something serious
Oh no Saman! That stinks! Definitely get it checked out and hope it heals up quick! 💜
My calves are crying 😅👍🏻
I don’t need to walk tomorrow anyhow 😮😮😮
❤️ 🦵