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 for Injury Preve...  

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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.