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20-Minute Legs + Core Kettlebell Workout with adidas
This is a sponsored post in partnership with adidas. All words and opinions are my own; thank you for supporting Nourish Move Love, making the content you see on this blog possible.
Try these 6 kettlebell exercises to increase lower body and core strength, while raising your heart rate for a complete, 20-minute at home workout.
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If you’ve been following me on social media, you know that I recently returned from Haiti where I ran a marathon.
I only spent 30 days training for this marathon, running only 10 miles prior to it. I attribute my cross-training, like kettlebell strength training, as the reason I was able to finish the mostly uphill marathon.
Kettlebells tend to target your ‘power generating muscles’ — hips, glutes, hamstrings. The same muscles that power your running stride.
Kettlebell workouts also increase mobility and endurance. Allowing you to run farther and faster.
That said, while this 20-Minute Legs and Core Kettlebell Workout is designed for all levels; it’s specifically a great cross-training workout for runners.
And because nothing makes you feel stronger than swinging a Kettlebell, except doing it in all black, sleek workout gear; I’ve teamed up with adidas on this workout.
Get the full 20-Minute Legs + Core Kettlebell Workout, as well as, the details on this adidas Warp Knit outfit I’m wearing, below.
The Workout: 20-Minute Legs + Core Kettlebell Workout
Grab a medium-to-heavy kettlebell for these six lower body and core focused exercises. I suggest using a 15-30 lb kettlebell. I’m pictured below using a 25 lb kettlebell.
Perform the number of repetitions listed next to each exercise AMRAP {as many rounds as possible} in 4 minutes. Then take a 1 minute rest.
Every time you set the kettlebell down, breaking a movement, perform 4 burpees {burpees to be performed during the 1 minute rest time}.
Repeat x 4 sets for a complete, 20-Minute Legs and Core Kettlebell Workout.
- Front Rack Squat + Single Arm Thruster – 8 reps per side
- Russian Swings – 24 reps
- Front Rack Step Ups + Knee Drive – 8 reps per side
- Sumo Deadlift + Front/Back Hop – 8 reps
- Single Leg Deadlift + Lateral Lunge – 8 reps per side
- Eccentric Leg Lowers – 8 reps
Every time you set the kettlebell down, breaking a movement, perform 4 burpees during 1 minute rest. Example, if you set the kettlebell down two times, you have 8 burpees during your 1 minute rest.
See the workout video above for a demonstration of each kettlebell exercise.
Front Rack Squat + Single Arm Thruster
Russian Swings
Front Rack Step Ups + Knee Drive
Sumo Deadlift + Front/Back Hop
Single Leg Deadlift + Lateral Lunge
Eccentric Leg Lowers
adidas Warp Knit Apparel + CrazyTrain Sneakers
Whenever I’m shopping for athletic apparel, I always have the intent to purchase some bright, maybe even with a pattern. But I typically end up with another pair of black leggings.
I know I’m not alone on this. And these adidas Warp Knit High Rise Tights are unlike any other pair of black leggings I have.
They have a sleek, seamless design. I love the secure, snug fit and high-rise waist.
This is a sponsored post in partnership with adidas. All words and opinions are my own; thank you for supporting Nourish Move Love, making the content you see on this blog possible.
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4 comments
Love this article! I did the workout and loved it. When you state you only ran 10 miles prior to the marathon, so you mean total? Or at a time? Did you run for the whole 30 days? I strength train but want to add a half-marathon to accomplishments so I am curious. Thank you!
Hi Kate!
So Sorry I’m just seeing this message! And thanks for giving this post a read. To answer your question — the most I ran prior to the marathon was 10 miles total at a time. I ran several 5 milers + a couple 7-8 milers as well. I did 1 longer run {6-10 miles}, and one shorter run {3-5 miles} a week leading up to the race + strength + HIIT training on the non-running days. I hope that helps. And I wish you all the best with your half marathon training! -Lindsey
well done, guys most apprecieted
Thank you!