Killer Kettlebell Leg Workout

I love, love, love kettlebell workouts! You can literally do them anywhere! There is no need for tons of equipment to get in a good lower body workout - you need just one or two kettlebells! I honestly did this workout one night that just didn’t want to leave my pups alone after I had been gone all day. I grabbed a kettlebell and worked out while they watched me (a picture of my workout buddy is below). Even though I wasn’t in a gym, I was sweating and my legs were exhausted.

I am not going to lie - this workout is a challenge! It supersets a compound lower body exercise with an explosive plyometric exercise. Your heart rate will be racing, so take breaks as needed!

Dig deep and challenge yourself - change happens when you get uncomfortable!


  • Superset each set of exercises three times and then move to the next set.

  • Take breaks as needed.

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.


Kettlebells or Dumbbells

Warm-Up - 30 seconds each exercise

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges (click here for video of warm up exercises)



I kicked this workout off with this 10 minute cardio series. Set your timer for 30 second on and 10 seconds off. Feel free to skip it if you are short on time.

SET ONE X 3 (Video of exercises here)

  1. Goblet Squat to Romanian Deadlift - 10

  2. 20 Squat Jumps

SET TWO X 3 (Video of exercises here)

  1. Curtsy to Side Lunge - 10 each side

  2. 3 Pulse Squat to Tuck Jump - 10 total

SET THREE X 3 (Video of exercises here)

  1. Walking Lunge to one legged deadlift 10-20 (I did 20 total, 10 each leg, but if you are getting tired, you can cut it back to 10 total, 5 each leg)

  2. Jump Lunges 15-20

SET FOUR X 3 (Video of exercises here)

  1. Glute Raise to Sit Up with Press 10

  2. Skaters with Toe Touch 20

Make sure to stretch after the workout! Here is a great 12 minute stretching video!

Fill out the form below for the link to the free printable download. Don’t forget to click the link after submitting the form!

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Get ready to sweat and tone your legs!  This plyometric and strength leg workout uses just one kettlebell, but it is a challenge that will leave you sore for days!  #kettlebell #leanlegs #Tone #lowerbody #workout