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
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)
- 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.
a. kettlebell deadlift – 15 repetitions
b. overhead tricep extension – 15 repetitions
- 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.
a. goblet squat – 10 repetitions
b. push-ups – 10 repetitions
- 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.
a. single leg deadlift to backwards lunge – 10 repetitions x side
b. single arm row – 10 repetitions x side
- 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.