30-min Lower Body SUPERSET Workout [Modifications for Knee-Friendly]
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- Опубликовано: 30 сен 2024
- This supersets workout will help you build a strong and defined lower body! We will train the quads, hamstrings, glutes, and thighs. Hypertrophy is the goal in this upper body workout, so aim to lift moderately heavy to maximize this 30-minute strength session! We will work through 7 supersets repeated twice. Optional in this workout is your booty band or mini resistance band, if you don't have this, no worries! You can do the exercises without it! I will also provide modifications when we have lunges, to keep this knee-friendly! Strong here we come!
30-MINUTE LOWER BODY SUPERSETS WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 30lbs / 6.8 to 13.6kg When selecting a weight for this workout, you want to lift moderately heavy!
- EXERCISE MAT
STRUCTURE
7 SUPERSETS REPEATED TWICE
2 TIMES THROUGH EACH
WORK: 50 SECONDS REST: 30 SECONDS
EXERCISE LIST
- STAGGERED SQUAT | SWITCH
- SUMO SQUAT | CURTSY LUNGE
- KICKSTAND RDL TO REAR LUNGE | SWITCH SIDES
- LATERAL SQUAT | BANDED GOBLET SQUAT
- FIRE HYDRANT | SWITCH SIDES
- GLUTE BRIDGE | ABDUCTION
- SIDE PLANK LEG LIFT | SWITCH SIDES
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.
My legs are feeling like the skanky leg 😅
Oh! My! Legs!! Shaking like jello right now! You’ve got this Buttkickers….just hit play! Thank you KC!!
Trying to come up with a word for this leg day. I gave it my all . My legs were screaming loudly till I told them to shut up. I remembered that this is what I want. My friends tell me I'm looking good and I see it in the mirror. Kaleigh, thank you for helping me to commit to changing my mind, body and spirit. I've never felt so alive ❤❤
Week 3 - B & B THRIVE - Day 18 - Done. Strong workout - great playlist! And now for the… Most awesome 🎉🎉🎉!!!CONGRATULATIONS!!!🎉🎉🎉 on double RUclips 100k Subscribers for Kaleigh Cohen Strength and Cycle Channels!!! Keep the Light shining! Well done!🏁WINNING🏁⚡️🔥⚡️🔥⚡️🔥⚡️
Always looking for knee friendly workouts. This one is excellent. Do you have any other lower body workouts with modifications similar to this one? Thanks so much !!!
Oh my! That last exercise of side plank did me in! Thank you for being my friend because I’m not going to be happy when I squat down for the next two days!❤Great workout as always!
Just because yesterday's upper body workout was easy you dont have to kill us with lower body workout today 😂😂😂, anyways i only did 1 supersets cycle from the starting to 20 mins in between and i felt pretty strong in lower body but i just cant do to crusty lunges and it modified version and i am still struggling with side planks , anyways thankyou for ur content ♥️
you can't spell legendary without leg day! We all get stronger together! Thank you Kaleigh!
This was the hardest workout i’ve done IN MY LIFEEE😭😭😭😭
Oh wow, that squat walk combined with goblet squat was the killer for me 🥵. But glad to have pushed through now. Thank you for that amazing workout!
BRUTAL...in the best possible way! I couldn't keep the side plank in that last bit, had to lay on my side to complete those lifts. Totally wiped out but so proud of myself for pushing myself and hanging in there!
Same! Man, that was tough.
You are adorable and I appreciate these workouts !
It’s been 2 1/2 years and I still hate leg day!!!😂
My legs!!! And why is the band so much harder than weights lol. Best leg day ever
This was so hard but SO GOOD! I motified it for myself and tried my best! Thank you for making such a challenging leg day workout! ❤️
It’s pouring after leg day 💧💧💧. I love leg day! Note to self….when Kaleigh says “next exercise no weights”….be very scared 😂. Nacho is such a sweet boy, he came to check on you and Stella! I added the much needed hip stretch after this one.
Just phenomenal leg day workout 🎉🎉! It’s tough but really worth it! Big love thank you KC ❤
I know the amazing Buttkickers on this team will feel me. It was one of those days where I had to sob at parts of this to get through. Just fight through that exhaustion. But that’s fine. I just tell myself, “So you’re sobbing-so what? That’s ok keep going!” A serious training to get them goals! Thanks Kaleigh!
I been following you daily for about 3 weeks and I can say that the improvement is obvious . Thank you !!!
I've been following her for over a year now and I'm obsessed! I've done Beachbody and all the other things and this by far is my absolute favorite! She is wonderful!
Thank you 😊 Bless you for the modifications 👏🏾
Ooooo the burn!! Shake so much!!! After set one!!
That was a tough one - so good!!! Great week of training for both the cycling and strength. Thanks.
I gave it all! All shaking 😅😅😅. Thank you Kaleigh ☺️☺️☺️
Great leg workout! I was already sore from the full body workout!❤
second leg day this the week and it feels...... i won't lie GOOD thank you Kaleigh so much you are my saver
Did not want to workout today but reminded myself how much I love your workouts. The 1st 5 minutes I wanted to stop bc i had no motivation, but kept going and felt more motivated throughout even though it was challenging. Def didn't regret this workout! It was awesome.
Good workout😊
This looks like a good workout when my gym membership ends in a month. Saving this!
Now I have to wash my hair! 😃 Excellent workout! Thank you!
Gonna feel this one tomorrow and beyond.
I actually had to stop early yesterday. Came back and crushed it all today! Thank you!!! ❤🎉😊
Holy burn out Batman! That band work was intense and that squat walk...oh my. The legs are gorgeous though! Thank you.
Laid on my mat for like 5 minutes without even removing the band! Snow removal will have to wait! 🔥 😅
Had to skip leg day last week bc I did a 10km hike that day. Back to do it today. Was going to add it on to the week 4 Monday ride, but I’m looking at these comments and I’m not sure that’s a great idea! 😂. Wish me luck.
Got this one done I missed a week or so ago. Amazing leg and booty burner. Favorite move was deadlift to lunge! 🔥🔥🔥
Hey Kaleigh! Can you recommend a band that is on the lighter side to start? Not as hard or tight? I have some, but they seem so tight for some of these exercises. Thanks! Love you❤
That Shake in round 2 was no joke!!!
Well good morning shaky legs. great leg day! I found the side plank leg raises very challenging. I definitely need to work on those.
AHHHHHH total glute failure! Holy moly! I hope I can get upstairs after this 🤪
This was a great workout! Boy did I really feel it. Thank you so much!
I love your workouts have saved this one and the superset upper body..yay :)
Great workout! Loved it💜 Thank you.
Oh my word I only did 1 round and I don't think I'll be able to walk normal again
Will do a ab workout now to finish it off
Expecting a leg day hangover tomorrow!
One word: Spaghetti 😂 Thank you!
i feel these working out are way to fast now i cant keep up
Thank you i love you i cannot miss your workout
Wowww... It was tough! Thanks KC
Is there some kind of plan for these workouts for maximum results? I've been doing your rides for a few weeks but want to add bells.
Hi Amber! Yes, I have free cycle & strength programs on my website! 💜
I came, I saw, I conquered.
Bam!! Oh my word is right!!!
UAU! HARD, BUT GOOD AND HOT! THANKS!
Holy buckets that was a good one! Round 1 - I went heavier than normal, round 2 - I had to go a bit lighter (my form was not good!). Hopefully, with the stretching I did afterwards I can walk tomorrow 😂😂 fun to see both your pups recently in the workouts. I mean Stella is the star of the show, but Nacho brings the comic relief🎉
A Day late, but done. Oh my goodness, it's so challenging! Since I am at least 20# overweight I use no weights and it still is a doozy of a workout! Thanks, Kayleigh! Now off to do the rest day ride! Have a great weekend, everyone!
What a fun, challenging workout Kayleigh and Jason🎉I love the way I feel after accomplishing these workouts 🤗Thank you both for you help and talent❤
Leg days are the best days😚
Legs on fire! Holy cow the shake was unreal I picked a good day to up my weight 5lbs man its gonna hurt so good tomorrow 😅❤ thanks Kaleigh 🎉
I can’t feel my legs 😏
Thanks for putting together such challenging workouts, and for being so encouraging as we DO them! ❤
Tough but fantastic new leg day routine!! Appreciate all the cheerleading too!!❤
FINALLY!! I love your workouts! LETS GOO!!
Done. Thank you!
Awesome workout💪
💯💯💯💯💯👊👊👊👊
This was so good!!
OMG!!! My legs!!
Thank you!
My legs are on fireeeee 🔥 thank you so much for the knee friendly alternatives! Such a life saver for those of us with bad knees!
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Thanks
Not me chanting “I hate leg day” while powering through 😂
GIRL ... that was a lot of squats! 😳 Dying 😂
Your workouts are never boring, Kaleigh!
All the other comments below- SAME!! I love leg day but I was struggling through this one like I couldn’t believe lol. So excited to be pushing myself and feel myself getting stronger 🦵🏼💪🏻💖
I just recently found you’re channel looking for at home dumbbell workouts and you’re amazing, my absolute favourite now. I love how you use weights, and this superset series is exactly what I want since that’s the only way I see results and a lot of these other fitness RUclipsrs don’t do them. So thank you and keep up the amazing work 🙏🫶
Thanks Kaleigh! Today is 5 weeks since my hysterectomy and your workouts have been awesome for my recovery. Early on modifications of course but today was back to my usual weight for squats and bridges. Thanks for everything and my boyfriend loves your ass kickin leg day 💜🩷
Yikes, that was a scorcher. Feeling it!! 🦵