It is all about building solid muscle in this lower-body strength training workout! This legs and glutes day workout is the perfect at-home workout to get strong because you only need your dumbbells and 20 minutes!

In this workout, we will target the legs and glutes to build a solid lower body! The structure of this workout will increase muscle mass and overall definition leading to tightened and toned legs and glutes!

This workout will follow a circuit style of training with 4 total circuits. We will be using a few pieces of optional equipment, but I'll have modifications if you don't have this! I will also have modifications for any lunge variations we do, if lunges bother your knees to keep this a knee-friendly workout!

20-MINUTE LEGS AND GLUTES STRENGTH TRAINING WORKOUT STRUCTURE AND EXERCISES

EQUIPMENT NEEDED
DUMBBELLS- I used a range from 15bs to 20lbs / 7kg to 9kg. The weight you select will be relative to you and how you feel about each exercise! When selecting a weight for this workout, you want to lift moderately heavy to heavy! If you only have light weights, focus on form and lift at a slightly quicker pace!

OPTIONAL EQUIPMENT
BALANCE PODS
EXERCISE BENCH or BOX (You can also use a couch, ottoman, or sturdy elevated surface)

STRUCTURE
4 TOTAL CIRCUITS
5 EXERCISES PER CIRCUIT
WORK: 40 SECONDS
REST: 15/30 SECONDS

EXERCISE LIST
CIRCUIT 1 & 3
SQUAT WITH 2 PULSE - OPTIONAL HEELS ELEVATED
ROMANIAN DEADLIFT OPTIONAL HEELS ELEVATED
ONE-SIDED FRONT SQUAT TO LUNGE
SWITCH SIDES
ALTERNATING CURTSY LUNGE WITH 3 PULSE
CIRCUIT 2 & 4
GLUTE BRIDGE TO ALTERNATING LEG EXTENSION
DEAD STOP SQUAT TO STAND
BULGARIAN SPLIT SQUAT TO ROMANIAN DEADLIFT
SWITCH SIDES
GLUTE BRIDGE HOLD WITH CALF RAISE

I am so glad you joined me for this strength session! It's always better to get strong 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.