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This blog is for anyone looking to take control of their health, eating, or home.  We’re on this journey with you and our goal is to provide you with some concrete tools to make healthy, positive changes in your life.  No matter what path your life has taken you, it is never to late to take steps toward healthier living.  Living a wholesome life is a journey not a destination!

Powerful Kettlebell Leg Circuit

Powerful Kettlebell Leg Circuit

I am not a kettlebell expert by any means, but I find using kettlebells in your fitness routine can challenge your body and build strength, stamina, endurance and flexibility.  The movements we perform everyday look a lot like the functional movements we create when we workout with kettlebells.  We love using kettlebells because they are so versitile, easy to use and relatively inexpensive.  We use the metal Cap Barbell Kettlebells at both our gym and home (you can find them here).  This lower body workout  will challenge your quads and glutes from beginning to end if you choose the right weight!  Because you are working the large muscles of your lower body, you will also burn serious calories....I burned over 500!  All you need is 1-2 kettlebells (can also use dumbbells) and you can do it anywhere.  Print this workout and take it to the gym, rec center (for my college girls), or go outside and enjoy the sunshine while your work your legs.  It's a great circuit to keep on your bulletin board as a "go to" lower body challenge!

Directions:

  • follow the reps for each of the 15 exercises
  • do 10 reps for both left/L and right/R sides for each strength exercise
  • rest as needed
  • repeat the full circuit 2-3 times
  • 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.

Warm up:  30 seconds each

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

Workout: (click the exercise to see a video demo)

KILLER KETTLEBELL LEG.png www.cardiocoffeeandkale.com
  1. goblet squat 10
  2. one legged deadlift L/R 10
  3. kettlebell swing 30
  4. sumo squat to lunge 10
  5. stiff legged deadlift 10
  6. mountain climbers 30
  7. squat + kick 10
  8. curtsy lunge L/R 10
  9. jumping jacks 30
  10. reverse lunge + knee drive L/R 10
  11. good mornings 10 (hold kb behind your back/resting btw your shoulder blades)
  12. jump rope 30
  13. weighted glute raise 10 (place kettlebell(s) on hips rather than using band)
  14. walking lunges L/R 10 (hold one kettlebell against chest or hold one in each hand to your sides)
  15.  one arm kettlebell swing 5L/5R

Fill out the form below to download the PRINTABLE WORKOUT.  Don't forget to click the link after submitting the form.

Powerful Kettlebell Leg Workout. www.cardiocoffeeandkale.com
www.cardiocoffeeandkale.com

For more leg workouts...

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