30-minute LEGS & CORE Strength Training with Dumbbells
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- Опубліковано 3 січ 2024
- This is the ultimate leg and core strengthener! This workout is going to tighten your core and define your legs! This workout includes lots of compound exercises so expect your heart rate to increase while we train! You will only need your dumbbells for this strength session!
Sign up for Bike & Bells Thrive here! kaleighcohen.com/bikeandbells...
30-MINUTE LEGS AND CORE WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 25lbs / 7 to 11.3kg When selecting a weight for this workout, you want to lift moderately heavy!
- EXERCISE MAT
STRUCTURE
3 ROUNDS REPEATED TWICE
4 EXERCISES IN EACH ROUND
WORK: 60/45 SECONDS REST: 20 SECONDS
REST BETWEEN ROUNDS: 45 SECONDS
EXERCISE LIST
- IN AND OUT SQUAT
- SUMO SQUAT TO SUMO ROMANIAN DEADLIFT
- LOW SUMO AND TWIST
- KNEELING PALLOF PRESS
- REVERSE LUNGE TO KNEE PULL
- SWITCH SIDES
- GLUTE BRIDGE HOLD WITH KNEE PULL
- SWITCH SIDES
- ROMANIAN DEADLIFT TO ALTERNATING KICKSTAND ROMANIAN DEADLIFT
- GLUTE BRIDGE HALF REP
- HIPS UP ABDUCTION
- 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! 👉 • 15-min RELAXING Full B...
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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. - Спорт
Your dogs' interruptions are genuinely my favorite part of any of your workouts. Whenever I work out my head is so filled with self-doubt and self-hatred, but your pets clear my head and just make me happy to be here. There's very little exercise that makes me feel like that, so thank you, truly.
Really did not want to do this workout, but friends don’t let friends skip leg day!!!
Finally a video that gets on with it. Your routine is perfect for me (ex instructor 76 yrs). My weights are 10 and 8 (sadly) I actually can’t wait for my next workout. You need to teach the rest of the video presenters how to do this. Excellent 😊
WOW!!! You're an INSPIRATION to me GF!!! HIGH FIVE !
Probably one of my favourites thank you Nacho and Stella, you make an already hard glute bridge nearly impossible 😂
In the last week or so, ive come across your workouts. They are by far the best i have come across that are actually doable and for all fitness levels. Granted ive only been at your workouts a week but i look forward to them and feel so proud of myself that i can complete them and when my muscles shake and burn i know i have actually worked. As much as i walk like ive just got off a horse..i sit in the pain i know ive done something good for my body. So thank you for making a workout that is a do able and enjoyable.
Extra glute work laughing at the Nacho and Stella attack 😂 Great workout, love the variety of moves!💕
Thank you to Nacho and Stella, the laughing took my mind off the burn 😂. Love seeing the pups!! ❤
This one tested my coordination skills 😂😂 I can't wait to come back and see my improvement in a few weeks!
I’m really loving doing your workouts in my living room! Straight to the chase and heavy lifting! And Nacho and Stella 😂 too cute! Had me laughing!
Nacho and Stella are so relatable! My dog also thinks floor exercises are an invitation for snuggles! 😂
Honkin’ workout, Kayleigh and Jason😂Super challenging and effective🎉🎉 So fun with all of you, and the laughs with the pups 😂❤
Just finished this- my birthday workout! 🎉💪
You make working out so fun!! 🥰 I always struggled with getting through workouts, but the way you formst yours always keeps me engaged and challenged
Format lol
WOW WOW WOW - is all I can say! This was a tough one but I did it! Stronger everyday! 💪🏻
Officially my favorite workout solely because of the pups! Love them!
Wow! Super effective workout! Love the dogs interrupting your workout.🤣
Those dogs though😂
Fabulous workout!! Loved the variety! Thank you !!!
So Awesome! Love the puppies too!
Great workout! Great dogs! And especially great trainer!
Ok, this is my favorite!! Love love love it!!❤🐾🐾🐾🐾
Loved it
YES! I did it 💪😃. Great workout - thank you!!👍
Team Legs and Abs here! Can't wait to feel it going down stairs tomorrow! Loved the dogs support, mine have always helped with floor work too!!
Wow wow wow thank u for an amazing workout .. ❤❤❤
I love your dogs!!! Whenever my dog hears your voice, he gets a bone or toy and "exercises" with me. Everytime.
Loved the distraction of the dogs!! It helped me get through! Thanks Kaleigh, sooo glad I found your workouts!!
Great leg day! Love, love , love Stella & Nacho 💖💖💖
What a great workout and wow I sure felt each move. So glad we work on balance, which is so good for everyone. Your dogs are so precious. I love how much they love you. I couldn't live in this world without dogs. Thank you for this much needed class, and I just looked in my mirror and ,my muscles are popping❤❤
Gracias estuvo fuertemente! Me gusto mucho 🫶🏻💪🇨🇷
❤thank you for another great work out,!!! We love Stella and nacho!!!! 😊😊🎉
Another great one! So glad to have discovered your channel. Better than anything I used in the past. Thank you!
B&B thrive is no joke!! Thanks for always mixing things up and making them fun! ❤💪
4:30 am workout, done ✅
Love your dogs ❤
Did it!!
I did all , thanks 😊🙏 thanks
THIS WAS A SWEAAATTTYYYY ONE. I used muscles I didn't use before, nothing innocent here. LOVED IT, Thanks. Love when Nacho and Stella are around. Beautiful pups🐶🐕💞♥💪
Love stella and Nacho ❤and love the routine
Great workout Kaleigh! Thank you! I actually look forward to the stair climb the day after… the sore muscles make me feel great that I’ve worked out!
What an epic honking workout 🎉💪🔥🔥🔥
Both of your dog so cuteeee🐶
Challenging and so worth it.
I made it!🎉 Thank you for this sweaty leg workout. And your babies are so adorable! They’re giving their mama much kisses during a tough workout❤Thanks for featuring them in your videos Kaleigh.
What a great workout. I made it. It's been one of those weeks so I have tried to make up in the last couple days to try and get on track next week hopefully will be better . See you Saturday. Thank you for your hard work
Really enjoyed this workout. Between the "honking" exercise and Stella and Nacho's antics, I was cracking up the second half!
Nacho and Stella, loved them, that glute bridge went so quick when I was focusing on them😊 Just renewed my membership, great coach, challenging and effective workouts. Also, instructions on the correct form and so very fun and refreshing.
Great workout. The dogs were so 😂😂😂Thanks so much!!!!
Thank goodness for the doggos! With strength everyday this week my muscles are definitely feeling the fatigue! Kaleigh please take pity on us for Live Strength this Saturday! 🔥
Loved this lower body killer and working the core the entire time without crunches!? Count me in! Loved the unilateral work and those horn honkers!🤣I added my glute bands to the honkers, glute bridges and the adductions! OMG how cute are those dogs! Thank you Kaleigh!
Definitely did not want to click play but glad that I did, never regret a workout!
Great workout - dogs make everything better
Love your dogs! ❤ Great workout! I’m sweating! Lol 😂 Thank you for the videos! I’m losing weight and getting stronger!🎉
This one definitely kept me laughing through the burn!
that was very entertaining with your pups helping you :)
This one is KILLER. Also as soon as your dogs started interrupting my dog came over as well haha!
❤ the puppies - they make it real and just like home!
We'll you lovely dogs definitely distracted me from how hard this one was. So funny. Xx
Stella & Nacho I love you so much! 😂 I was still giggling through the second reps of that round! I have two labradors & if I ever try to do floor exercises this happens to me! You keep it so real & that’s why we all love working out with you.
Fab workout! I loved the combination of lower body & core! 😅 🙌🏻
OMG! That was a KILLER! 😅💪🏼🙏🏻
The puppy is the best
B&B Thrive does not disappoint, it is spicy! 🌶🌶🌶 Nacho's and Stella's antics got me through. 🤣
I did it twice this week , as I perfected my form , it got more intense, sweat a lot !!
Love the dogs! 😁😛
That flew by, good one! If I worked out with my dogs in the same room, my St. Bernard would 100% sit on my face 😂
The dogs! Omg. I just love them
Thank you soo much darling ❤❤
Love the pups! Mine does the same when I’m working on the floor. I’d love some mods for the glute bridge exercises. I’m not strong enough (yet) to stay lifted the entire time without killing my back w/ poor form. Thanks for all of your videos. Loving the series so much!!
Love it! 😍 🐕🏋️♀️😄
I laughed my ass off at the dogs part 😂 loved it. This workout was so amazing! I'm gonna be so soooore xD
WOW!!!
That was great - some really good challenging moves in there. Tough glute work at the end! Loved Nacho and Stella launching a joint "assault" on you - so funny! Thank you.
I watched this quickly through before starting out -- I love it so much and I haven't even done it yet! Glute bridges are extra challenging if you do them while being covered in dog kisses. Hugs to you and thanks for all your fun and inspiring videos.
Tough! Thank you.
Killer lower body workout…I’m gonna have trouble with steps tomorrow 😉
Nacho and Stella!!!❤❤🐾🐾🐾
Hard work and a bonus belly laugh. Give Stella and Nacho a biscuit! 😍
A leg workout that I enjoyed! Thanks! ...I laughed when you first honk honked and lost my hold 😂
Thank you Nacho and Stella for comic relief through the burn....
Love it!! no sit up abs!!👊👊🥵🥵❤️🔥❤️🔥❤️🔥
Holy leg work,! Honk is right! Love the dogs!
The pups trying to steal the show 😂😂😂 mine is the same way and thinks my mat time is pets time. ❤
Honk honk!! Legs on 🔥! Also, I absolutely love the interruptions from Nacho and Stella! 😂♥️
The dogs!!! 😂❤️
Honk honk! So good! My little doggie did the same thing as your dogs!🤣 So funny to watch on screen and live it real life!😂 Thanks KC!💪💪
The dogs messing up the workout is my favourite part 😂
🤣🤣 Thank you so much, Samantha! 💜
done ✅
i was a little worried getting going after yesterday's 1-2 punch of bike & upper body (aka wobbly legs) but seeing all the puppers comments, I had to do it to see for myself! lol my cat (who has her own chair to supervise whenever I'm working out) also loves to get right in there sometimes. She seems to think that anything laying down on my back means it's time for her to come and lay on top of me, or if I'm on "all fours" she needs to flop down under me lol
Omg I could not stop laughing those dogs glad I’m not the only one I have two Great Danes who do exactly the same but actually sit on me 😂😂 u have to have them join in more often ❤😂
I can barely walk 😊 that's a good workout
I bought some heavier (for me) weights for the new year. This was a tough one!!
The dogs made this workout so fun!
Whew kicked my butt!! 🎉
I laughed to see the dogs around you, my 2 year old lab can't see me do anything on the floor and not join me. I'm telling him to get off while laughing at his kisses so mixed message. : )
Any suggestions on a modification for the glute bridge hips abduction? I am just not strong enough to keep everything up and aligned yet! Should I just do the few I can or is there an alternative? Great workout as always, thank you!
Loving the 12 week thrive, even if I'm hurting all over I still want to continue!
Just one question, on day 6 there are two workouts, is that to choose one or do both?
I could only do the first 10 minutes of this one. I must have pulled something in my lower back during yesterdays workout 😢 it's okay though! I made it up with the 20 minute HIIT Cycle video 😊
The dogs help me to complete!
Nacho and Stella made my workout!! 😂 Needed a laugh to make it through that burner!! Thank you KC😘🔥✅💪🏻✅💦✅🥰✅
Loved the guest stars. They alway steal the show!