30-Minute No-Repeat Lower Body Workout 💪

📆 Get your April Strength Calendar! 👉 https://www.buymeacoffee.com/kaleighcohen/e/234948 OR April Cycle & Strength Calendar! 👉 https://www.buymeacoffee.com/kaleighcohen/e/234975

This is a leg day for defined legs!!! We are going to work through 20 exercises in a no-repeat style. This workout is going to target all of the major muscle groups in the lower body, that is the quadriceps, hamstrings, inner and outer thighs, glutes, and calves! We will work through compound and isolation exercises to ensure that we are working deep into the muscles! This is a simple structure with a big payoff if your goal is to build definition! Aim to lift moderately heavy to engage that hypertrophy style of training resulting in greater muscular definition! Optional for today's workout will be your exercise box or bench and ankle weights or booty band! I will of course have modifications so you can do this workout with just dumbbells!! I will also include modifications for any lunge-style exercises to make this a knee-friendly lower-body workout!

30-MINUTE NO-REPEAT LOWER BODY STRENGTH WORKOUT STRUCTURE AND EXERCISE EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15bs to 40lbs / 6.8kg to 18.1kg When selecting a weight for this workout, you want to lift moderately heavy.
- EXERCISE MAT

OPTIONAL EQUIPMENT:
-EXERCISE BOX OR BENCH (YOU CAN REALLY USE ANY STURDY ELEVATED SURFACE!)
-ANKLE WEIGHTS
-BOOTY BAND OR MINI RESISTANCE BAND

STRUCTURE:
-NO REPEAT STYLE
-20 TOTAL EXERCISES
-WORK: 60 SECONDS
-REST: 20 SECONDS

EXERCISE LIST:
-ELEVATED GLUTE BRIDGE
-ELEVATED LONG LEVER NARROW GLUTE BRIDGE
-STEP UPS (SAME SIDE) *MOD WITHOUT BOX - FORWARD STEPPING LUNGE OR IF LUNGES BOTHER YOUR KNEES, SINGLE LEG GLUTE BRIDGE
-SWITCH SIDES
-GOBLET SQUAT (HOLD AT BOTTOM)
-SUMO SQUAT
-ROMANIAN DEADLIFT
-SINGLE-LEG ROMANIAN DEADLIFT
-SWITCH SIDES
-WALL SIT WITH ALT. LEG EXTENSIONS
-REAR STEPPING LUNGE *M0D IF LUNGES BOTHER YOUR KNEES STAGGERED SUITCASE SQUAT
-SWITCH SIDES
-ALT. CURTSY LUNGE *MOD IF LUNGES BOTHER YOUR KNEES - SQUAT TO ALT. LATERAL LEG LIFT
-CALF RAISES - DON'T LET HEELS TOUCH THE GROUND
-INNER THIGH LIFT
-SWITCH SIDES
-FIRE HYDRANT
-SWITCH SIDES
-RAINBOW
-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! 👉 https://youtu.be/IjH_8pdybfs

MY LINKS:
Amazon Storefront- https://www.amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- https://amzn.to/41ZammW
Become a member here- https://www.buymeacoffee.com/kaleighcohen
KCF merch- https://kaleighcohen.com/shop/
Instagram- https://www.instagram.com/kaleighacohen/
Facebook- https://www.facebook.com/kaleighcohenfitness


Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________

🔴 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.