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.

If you’re having trouble seeing the above video, try pausing or turning off your ad blocker. If you prefer, you also can view this Kettlebell Legs and Core workout on Youtube here. 

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.

Kettlebell Swing | Russian Kettlebell Swing | Best Kettlebell Exercises for Runners | 20 Minute Kettlebell Workout

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.

Adidas| athleisure | Kettlebell Swing | Best Kettlebell Exercises for Runners | 20 Minute Kettlebell Workout

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.

  1. Front Rack Squat + Single Arm Thruster – 8 reps per side
  2. Russian Swings – 24 reps
  3. Front Rack Step Ups + Knee Drive – 8 reps per side
  4. Sumo Deadlift + Front/Back Hop – 8 reps
  5. Single Leg Deadlift + Lateral Lunge – 8 reps per side
  6. 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

Front Rack Squat + Single Arm Thruster | Kettlebell Workout for Women | nourish move love

Russian Swings

Russian Kettlebell Swings | 20 minute kettlebell workout for women

Front Rack Step Ups + Knee Drive

Front Rack Step Ups + Knee Drive | 20-minute Kettlebell Workout

Sumo Deadlift + Front/Back Hop

Sumo Deadlift + Hop | Strength Training Workout for Runners | nourish move love

Single Leg Deadlift + Lateral Lunge

Single Leg Deadlift + Lateral Lunge | at home kettlebell workout

Eccentric Leg Lowers

Eccentric Leg Lowers | Strength Training Workout for Runners | Ab Workout

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.

Pin this 20-Minute Legs + Core Kettlebell Workout

20 Minute Kettlebell Workout | Leg Workout | Core Workout | Ab Workout | Workout for Women | At Home Workout

Strength Training for Runners | Workout for Runners | Kettlebell Workout for Runners | 20 Minute Kettlebell Workout

4 comments
  1. 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