• Skip to primary navigation
  • Skip to footer navigation
  • Skip to privacy navigation
  • Skip to main content
  • Skip to primary sidebar

Fit Mitten Kitchen

healthy baking. real food. fitness.

Subscribe to receive my FREE Healthy Nut Butter eBook!
Free eBook!
  • Recipes
    • Course
      • Breakfast
        • Egg Dishes
        • Oatmeal & Granola
        • Pancakes & Waffles
        • Scones
        • Smoothies
      • Desserts
        • Bars & Brownies
        • Cakes & Cupcakes
        • Candy
        • Cookies
        • Ice Cream & Frozen Desserts
        • PIes, Tarts & Crisps
        • Cinnamon Rolls
      • Healthy Drinks
      • Lunch & Dinner
        • Appetizers
        • Bowls
        • Salads
        • Sandwiches & Wraps
        • Sides
        • Soups & Chili
      • Snacks
        • Bars & Balls
        • Muffins & Breads
        • Nut & Seed Butters
    • Dietary
      • Dairy-Free
      • Gluten-Free
      • No Added Sugar
      • Nut-Free
      • Oil-Free
      • Paleo
      • Vegan
      • Vegetarian
      • Whole30
    • Method
      • Food Processor & Blender
      • Freezer
      • Grill
      • Instant Pot
      • No-Bake
      • Oven
      • Slow Cooker
      • Stovetop
    • Protein
      • Chicken
      • Plant Based
      • Pork
      • Seafood
      • Turkey
    • Recipe Videos
  • About
    • Meet Ashley
    • Work with Me
      • Partnerships
    • Contact
  • Lifestyle
    • Real Talk
    • Travel
    • Workouts
  • Shop
Home Lifestyle Workouts

Lower Body Burn – Kettlebell Workout

Posted:8/29/18
Updated:9/11/19
kettlebell pin workout
kettlebell workout image

This one always gets me! A serious lower body burn (with a few upper body moves thrown in there for funsies) thanks to a great kettlebell workout.

Over the years I learned you don’t have to go 210% during every workout for it to be effective. I used to always think “Well if I am not sweating and dying for an hour then I must not be working hard enough.”

Granted I love a quick and sweaty workout, but sometimes it’s nice to go a little slower and just focus on the exercises one at a time – feel the burn and move on.

All you need is as kettlebell (try to go medium-heavy – I use a 10kg/22lb for reference) and some space. Oh and obviously some water and maybe a sweat towel if just breathing causes you to perspire (like me).

Lower Body Burn – Kettlebell Workout

GROUP 1

a. Traveling Lunge – Right leg leads x 20 repetitions

b. Kettlebell Bicep Curl – 15 repetitions 

c. Traveling Lunge – Left leg leads x 20 repetitions

d. Kettlebell Bicep Curl – 15 repetitions 

e. Alternating Traveling Lunges – 20 repetitions total (10 per leg)

1x through

pinterest for kettlebell workout
  • Traveling Kettlebell Lunge: Holding kettlebell in left hand, step right foot forward bending the knees and dropping back knee about 2 inches from the floor. Push-off to stand back up together before lunging and stepping forward again. Stay on one leg for 20 reps. Keep kettlebell at side, pulling shoulders back and down away from the ears while thinking about keeping tension under the armpits. Option to hold kettlebell at chest. Also option to just do forward stepping lunges if you don’t have room to travel.
  • Hammer Curl: Stand with feet about hip width apart, tiny bend in the knees slightly pressing hips forward keeping core engaged and a neutral spine. Hold kettlebell handles and lower kettlebell to hips then curl up to chest.

GROUP 2

a. kettlebell deadlift – 15 repetitions

b. overhead tricep extension – 15 repetitions

3x through

  • Kettlebell deadlift: 
  • Overhead Tricep Extension: Stand with feet about hip width apart, tiny bend in the knees slightly pressing hips forward keeping core engaged and a neutral spine. Bring dumbbells overhead with elbows in close. Lower weights down and extend up. Careful not to arch the low back – think about closing your ribcage.

GROUP 3

a. goblet squat – 10 repetitions

b. push-ups – 10 repetitions

3x through

  • Goblet Squat: Stand with feet wider than hip distance with toes just slightly turned out. Hold kettlebell upside in the base of palms with handle hanging down. Bend at the hips and knees, keeping chest up with kettlebell at chest. Try to get elbows to reach towards inside of thighs. Engage inner thighs, glutes and quads to stand up to starting position.
  • Push-ups: Start in straight arm plank position, shoulders lining up over wrists and engage the core. Inhale to lower down with elbows going back and slightly out on a 45º angle. Exhale to press back up to the starting position.

GROUP 4

a. single leg deadlift to backwards lunge – 10 repetitions x side

b. single arm row – 10 repetitions x side

2x through

  • Single Leg Deadlift to Backwards Lunge: Start standing tall, kettlebell in opposite hand of standing/supporting leg. Start to hinge forward at the hips – with control, allow the back leg to lift off the floor while the hand with the kettlebell reaches towards floor. Make sure to keep hips square and the lifting leg toe pointed towards the floor (don’t let hip/foot turn out). Engage the hamstring, quad and glute to come back up to the standing position.
  • Single Arm Row: With kettlebell in right hand step right foot back, left foot forward. Place left hand on front leg for support and hinge forward at the waist; bend slightly into the front knee and keep core engaged. Drive right elbow up close to the waist and carefully lower back down. Do 10 repetitions on each side before repeating set.

Let me know if you do this workout!

Tag me on Instagram or Facebook! I love seeing sweaty selfies 

Similar Posts

  • lunge with twist holdiing bosu for bosu workout
    Descending Ladder Dumbbell BOSU Workout
  • 8 Minute Body Weight Workout
  • REAL TALK TUESDAY: I didn't workout for a week (...and my body didn't change)
  • 25 Minute Kettlebell + Cardio Circuit
    25 Minute Kettlebell Cardio Circuit
plate of cinnamon waffles with apple cinnamon pecan topping
Previous Post
Whole Grain Apple Cinnamon Waffles
cheddar turkey burger with sesame seed bun on board
Next Post
Chipotle Cheddar Turkey Burgers

Reader Interactions

Rate this Recipe Cancel reply

  1. Cassie Autumn Tran says

    8/31/2018 at 10:47 pm

    Lower body workouts are the best! Traveling lunges and squats are my personal favorite moves. Sometimes I add in a few HIIT and Plyo moves–it adds a little bit more elevation in heart rate!

    Reply
  2. Susana says

    2/15/2019 at 11:21 pm

    i was sore after this! thanks for the burn!

    Reply
    • Ashley says

      2/18/2019 at 7:53 am

      Glad you enjoyed 😀

      Reply

Primary Sidebar

Hey there!

I’m Ashley – Thanks for visiting Fit Mitten Kitchen. Here we balance real food with desserts and healthy snacks making life easy, nutritious and delicious.

Learn more

join the list

To receive the latest FMK recipes (and BONUS: you'll get my free Nut Butter eBook!)

    More...

    pear flatbread on green plate

    Walnut Pear Flatbread

    roundup photo collage of the best healthier holiday cookie recipes

    31 Healthier Holiday Cookies for your cookie exchange

    Chocolate Covered Strawberry Cheesecakes. Gluten-free friendly. Perfect for gatherings.

    Chocolate Covered Strawberry Cheesecakes

    glazed gingerbread scone on baking sheet

    Gingerbread Scones with Vanilla Bean Glaze [Vegan]

    peppermint mocha coffee creamer in clear bottle with white coffee mugs

    Dairy-Free Peppermint Mocha Coffee Creamer [vegan]

    plate of raspberry white chocolate blondies

    Raspberry White Chocolate Blondies {gluten free friendly}

    pile of gingerbread truffles on plate

    Vegan Paleo Gingerbread Truffles

    mocha mini cheesecake with whipped topping on black plate and dessert forks

    Mini Mocha Cheesecakes

    Free recipe ebook!

    Subscribe and get a FREE healthy nut butter ebook!

      Trending Now
      Rainbow Kale Quinoa Salad with sumbutter dressing Meal Prep Salads
      Sweet Potato Waffle Breakfast Sandwhich on white plate with avocado Whole30
      This Paleo Deep Dish Chocolate Chip Pumpkin Cookie is an absolute must! Made using canned pumpkin, grain-free flour and dairy-free chocolate for a paleo treat. Pumpkin Desserts
      As Featured On
      • Browse by Diet
      • Gluten-Free
      • Dairy-Free
      • Vegan
      • Paleo
      • Disclaimer
      • Privacy Policy
      Exclusive Member of Mediavine· © 2021 · All Rights Reserved · Site Credits Designed by Melissa Rose Design Developed by Once Coupled Back to Top

      Subscribe & receive a free nut butter ebook!