30 min FUNCTIONAL Posterior Chain and Core Strength Training

This workout focuses on the posterior chain, including the glutes, hamstrings, back, and rear shoulders, while also challenging your core to improve stability, balance, and total-body strength. These muscles play a vital role in everything from lifting and carrying to walking, climbing stairs, and maintaining healthy posture. A strong posterior chain helps improve movement efficiency, reduce the risk of injury, and support better performance both in workouts and daily life. Combined with focused core exercises. Stay consistent, focus on quality movement, and enjoy the benefits of a stronger, more capable body.  30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED - DUMBBELLS- I used a range from 15lbs to 25lb & 35lb - EXERCISE MAT OPTIONAL EQUIPMENT -EXERCISE BENCH OR STURDY CHAIR STRUCTURE: 2 CIRCUITS OF 7 EXERCISES REPEATED 2X 28 EXERCISES TOTAL WORK: 40 SECONDS REST: 20 SECONDS EXERCISES -ROMANIAN DEADLIFT -RENEGADE ROW  -DUMBBELL SWING  -GLUTE BRIDGE HEELS UP  -PLANK DUMBBELL DRAG DRAG  -PRONE IYT -BEAR CRAWL REAR DELT FLYS -INCLINE ROW -SINGLE-LEG ROMANIAN DEADLIFT (L&R) -FEET ELEVATED GB -SEATED CALF RAISES -SINGLE-LEG HIP THRUST (L&R) I am so glad you joined me for this workout! It's always better to workout with a friend! Kaleigh Finisher ????https://youtu.be/g12oo9TOQ0o?si=XlNjBFF4ViGx2_9D Don't forget to stretch! ????https://youtu.be/TvVTgTxh_dg?si=DP1W6yB48IdeDo7S 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.