A 6-move kettlebell workout to strengthen the legs, butt and abs. I suggest this runner to ALL MY RUNNERS out there.
TRAINER TIP: You don’t have to have a kettlebell at home to complete this workout. You can do this kettlebell workout using one heavy dumbbell.
Kettlebell workouts target your ‘power generating muscles’:
These are same muscles that allow you to power through your running stride.
This kettlebell leg workout has the added bonus of lots of unilateral exercises, or single-sided exercises such as:
These single-sided kettlebell leg exercises are also really effective for engaging the deep core and ab muscles.
So you can call this a kettlebell leg workout, a kettlebell ab workout or a kettlebell HIIT workout. Regardless of the name, this 30 minute kettlebell workout targets the legs, butt and abs.
This AMRAP workout can also be done using one heavy dumbbell.
In the video above, I’ll show you how to modify each kettlebell exercise using a single heavy dumbbell instead of a kettlebell.
If you’re looking to expand your home gym equipment, you can get a kettlebell on Amazon.
Amazon Basics Kettlebells are actually in stock right now if you are having a hard time finding dumbbells.
AMRAP stands for:
An example of an AMRAP workout focusing on repetitions would be completing this Kettlebell HIIT Workout for Women. Each exercise is completed in a timed interval of 40 seconds, you perform as many reps as possible during that 40 second interval.
Today’s kettlebell leg workout is ‘As Many Rounds As Possible’.
You’re goal is to complete all six kettlebell exercises as many times as possible in a 4-minute timeframe.
The goal is to keep moving the ENTIRE 4 MINUTES. Once you complete a 4-minute block you get 1 minute to rest and recovery before giving it another go.
Six of the best kettlebell leg exercises to build strength in the legs and butt while also toning the abs and core.
From kettlebell swings to squats and deadlifts, this 30 minute kettlebell leg workout is an intense lower body burnout.
But you get to take it at your pace. You determine how many calories you burn based on the number of rounds you complete. I personally burned 400+ calories while filming this kettlebell workout.
I suggest using a 15-30 lb kettlebell. Alternatively, you can substitute one heavy dumbbell.
In this workout video I’m using a 25 lb kettlebell and 15 lb dumbbell.
Click here to follow along with the guided video at the top of this post. I’ll coach you through this kettlebell workout, providing form cues and modifications for all fitness levels.
This is a 20 minute AMRAP workout, broken down into four mini 4-minute AMRAPs. Add the warm up and cool down and you have a full 30 minute workout.
The six kettlebell leg exercises are outlined below.
During each 4 minute AMRAP you’ll perform 8 reps of each leg exercise, except for the kettlebell swings, you’ll perform 20 reps of those.
You’re goal is to complete all 6 exercises as many rounds as possible in 4 minutes.
Then you’ll take a 1 minute rest. You have 4 mini 4 minute AMRAPs to complete, for a total of 20 minutes of work.
Targets: Glutes, hamstrings, quads, core and shoulders. Note, the power to press the kettlebell or dumbbell overhead is coming from the legs.
Personal Trainer Tip: If your kettlebell is too heavy for this exercise, or if holding a kettlebell in the front rack position is uncomfortable for your wrist; substitute one heavy dumbbell. Or perform kettlebell or dumbbell goblet squats.
Targets: The entire lower body — glutes, quads, hips, hamstring, abs and core.
Personal Trainer Tip: Note, your legs and core strength are doing the work to swing the kettlebell up to shoulder height (not the upper body). See below for proper kettlebell swing form.
Targets: Legs, butt, quads, lower abs and core. This unilateral exercise requires deep core engagement to drive the knee of the opposing leg up while balancing on the standing leg.
Personal Trainer Tip: If you don’t have a chair or bench, or don’t want to add a level-change: perform a reverse lunge, stand, reverse lunge, knee drive. Be sure to keep your toes behind your front knee.
Targets: Legs, hamstrings, glutes, quads, and calves. This is an explosive movement that will also raise your heart rate.
Personal Trainer Tip: Make this a low impact exercises by taking out the front/back hop and just performing kettlebell deadlifts.
Targets: Hamstrings, booty, inner thighs, abs and core. This is a powerful combination of the single leg deadlift for the butt and hamstrings and the lateral lunge for the legs and thighs.
Personal Trainer Tip: Kettlebell beginners should stagger their stance for the single leg deadlift. If you’re more advanced you can take this to a balancing single leg deadlift.
Targets: Lower abs and core. This is your ‘core burnout’ exercise; you’ll feel every muscle in your abs fire up to support you.
Personal Trainer Tip: Modify by bending at the knees or dropping one leg at a time. Remember it’s a slow and controlled leg lower.
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