20-minute LOWER BODY STRENGTH | Glutes, Thighs, & Abs Workout

You're short on time, but don't want to sacrifice a leg day! This workout is what you need! 20 minutes to sculpt and strengthen your lower body with an emphasis on the glutes and thighs, plus we've also got an ab bonus! This workout combines muscular strength-building exercises and muscular endurance exercises for a well-rounded training session! The endurance exercises I refer to as TUT sets or time under tension sets and these will really burn the muscle out! The strength and TUT sets are a super fun combo! For strength sets, make sure to go heavy! Endurance or TUT sets can be no weight or lightweight. Rest time is short, so keep your focus and be ready for that next exercise! I will also provide modifications for lunges and some of the ab exercises, so this is great for all fitness levels! Stay present for our 20 minute training today to maximize each second!

20 MINUTE LEG DAY WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 20lbs to 50lbs / 9 - 26.7kg
- EXERCISE MAT

OPTIONAL EQUIPMENT
- EXERCISE BOX/BENCH OR A STURDY CHAIR - I will have a modification if you don't have this!
- BOOTY BAND OR MINI RESISTANCE BAND
- ANKLE WEIGHTS

STRUCTURE
4 ROUNDS
REPEAT ROUNDS 1 & 2 TWICE
ROUNDS 1 & 2 - 1 EXERCISE FOR STRENGTH 2 TUT (TIME UNDER TENSION) EXERCISES
ROUND 3 - ALL ABOUT THE ABS & CORE
3 EXERCISES PER ROUND
STRENGTH WORK: 60 SECONDS | TUT WORK: 30 SECONDS | REST: 10 SECONDS
AB WORK: 45 SECONDS | REST: 15 SECONDS
REST BETWEEN ROUNDS: 20 SECONDS

EXERCISE LIST
ROUND 1
- SUMO SQUAT
- FIRE HYDRANT TO EXTEND
- SWITCH
ROUND 2
- FEET ELEVATED GLUTE BRIDGE
- FEET ELEVATED GLUTE BRIDGE PULSES
- ABDUCTION
ROUND 3
- SUMO DEADLIFT
- IN & OUT SQUATS W/ TWO PULSE
- BULGARIAN SPLIT SQUAT W/ FORWARD LEAN - SWITCH SIDES FOR EACH SET
ROUND 4
- FOREARM PLANK WITH SIDE LEG LIFT
- SWITCH SIDES
- BICYCLE CRUNCH
- HEEL TAPS

I am so glad you joined me for this workout! It's always better to workout with a friend!

Kaleigh

MY LINKS:

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!
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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.

[wanderervii]

I love it when abs are mixed into the workout. Thank you.❤🎉

[sandytaylor]

Will definitely have an issue with stairs tonight 😂 thanks Kaleigh ❤

[kareberry]

Phew! Great 20min glute and ab burn 🔥 thanks Kaleigh 😅

[sabrinnahe.]

Well, this one is very challenging, but I'm worried about getting up off the toilet, 😂. I can feel the burn, lol! I do love these dumbell workouts. They show me that I can do extraordinary things even at age 70. I'm super grateful to be in this wonderful group. Thank you, Kayleigh, for all you do for us ❤❤

[sharonhansen]

I loved this one so much! I challenged myself with the weight. Supersets are my favorite because they’re essentially no repeat. Once you’re done a circuit, you’re done those moves. Would love more of this.

[sylviamb]

06/15/23: Rican Captain's Log: On this June SSS, this was oh so good in many ways! Did some of the modifications but I had a couch on the 2nd round! I also got to use my new ankle weights but I feel they need to be a big heavier? What a difference velcro on these does!!! So I'll def order the next heavier ones! Again, thank you so much for motivating this community of butt kickers, and we love you so darn much KC!

[mollymclaughlin]

Lol ohh yeah, am already feeling this one now 😅 love it!!

[Kujhawks]

This was a fantastic lower body workout! The supersets were really challenging! I loved the variety and core work! The 20 min time is perfect for getting in a workout before work! Thank you!!

[debsnamhtor]

Will definitely feel it tomorrow 😬 Thank you 😊

[randibechtel]

Thanks lovely lady! Another great one!

[kareberry]

Just repeated this one, still a great burn 🔥 Thanks Kaleigh 😅

[AbbyCall]

Using your strength workouts and cycling to help me get stronger and stay injury free during marathon training!! Killer!

[MrsBonnieHughes]

I almost skipped today. Busy day, wouldve been easy to make excuses why I didn't get my workout in... and say I'll get back in it tomorrow. Found this older gem and pressed play while the sauna warmed up. Holy schmoly! My buns are burning! The shake is real! So glad I powered through my brain's rationalization and just did it! I never regret the time I spend here!

[amyw]

Going to feel this one tomorrow! Another awesome efficient 20-minute workout. For fun kept my ankle weights on for side plank leg lift! :)🤣

[melissag.]

Little move BIG burn for sure!! Fantastic way to start the day! Thank you KCF!!🔥🔥🔥😘💪🏻

[kateanf]

this one was HARD did only 18 minutes... next time i will aim for that full 24 minutes!!!! thank you

[LeaT]

Great workout! Loved the format. Already concerned for walking tomorrow!

[emmamajor]

Really enjoyed that one - the mix of times made it fly by too! Thanks.

[suewise]

Short rest periods really took this workout to the next level. And the varied timers really made this go by fast! Buns of steel—yes please!

[StephanieKhanFitness]

Definitely will feel this tomorrow! Love these short and to the point workouts.