One of the key ways to aid weight loss is to use big bang exercises. We have grouped the exercise in the best kettlebell leg workout exercises.
An appropriate warm-up must be completed to prepare for the lifts that follow. It should consist of a pulse raiser, dynamic stretches and warm-up drills. A cool-down must be included to return the body to a resting state. This should consist of a pulse-lowering activity and stretches for maintaining or developing flexibility.
Fit library Example of warm exercises below
- Bridge.
- Plank.
- Press-ups.
- Squats.
- Vertical jumping
Best Kettlebell leg workout
Movement Patterns: Lunge Pattern
Equipment Used: Kettlebell set
Fit library kettlebell leg workout Instructions:
- Standing with your feet shoulder-width apart between two kettlebells.
- Natural arch in your low back.Step up onto the block
- Maintain body weight in the middle of the lead foot
- Pick your chest up to look forward inhale then draw your belly button inward.
- Then step up
- Exhale through pursed lips as you rise to stand. Imagine trying to push the ground away from you with your feet.
- Lower under control and repeat.
Movement Patterns: Single-leg Deadlift
Equipment Used: Kettlebell set
Muscle Groups: Gluteals, Hamstrings, Low Back/Erector Spinae
Fit library kettlebell leg workout Instructions:
- Stand in a split stance position.
- Maintain weight in the middle of the front foot.
- Maintain weight over your big toe on the back foot
- Reach down keeping the natural arch in your low back.
- Grasp the kettlebell with your arms inside your legs.
- Pick your chest up to look forward inhale then draw your belly button inward.
- Exhale through pursed lips as you rise to stand. Imagine trying to push the ground away from you with your feet.
- Lower under control and repeat.
Movement Patterns: Lunge or split squat
Fit library kettlebell leg workout Instructions:
- Standing with your feet in a split stance. Maintaining weight over the front foot and over your big toe on the back foot
- Reach down keeping the natural arch in your low back.
- Grasp the kettlebell with your arms inside your legs.
- Pick your chest up to look forward inhale then draw your belly button inward.
- Exhale through pursed lips as you rise to stand. Imagine trying to push the ground away from you with your feet.
- Lower under control and repeat.
Movement Patterns: Deadlift
Equipment Used: Kettlebell set
Muscle Groups: Gluteals, Hamstrings, Low Back/Erector Spinae
Fit library kettlebell leg workout Instructions:
- Standing with your feet a bit wider than shoulder width with toes slightly turned out.
- Reach down keeping the natural arch in your low back.
- Grasp the kettlebell with your arms inside your legs.
- Pick your chest up to look forward inhale then draw your belly button inward.
- Exhale through pursed lips as you rise to stand. Imagine trying to push the ground away from you with your feet.
- Lower under control and repeat.
Movement Patterns: Swing Squat
Equipment Used: Kettlebell set
Muscle Groups: Gluteals, Hamstrings, Low Back/Erector Spinae
Fit library kettlebell leg workout Instructions:
- Standing with your feet a bit wider than shoulder width with toes slightly turned out.
- Reach down keeping the natural arch in your low back.
- Grasp the kettlebell with your arms inside your legs.
- Pick your chest up to look forward inhale then draw your belly button inward.
- Exhale through pursed lips as you rise to stand.
- Imagine trying to push the ground away from you with your feet.
- Maintain the movement from the hips
- Lower under control and repeat.
Muscle Groups: Gluteals, Hamstrings, Low Back/Erector Spinae
Fit library kettlebell leg workout Instructions:
- Standing with your feet a bit wider than shoulder-width with toes slightly turned out.
- Reach down keeping the natural arch in your low back.
- Grasp the kettlebell with your arms inside your legs.
- Pick your chest up to look forward inhale then draw your belly button inward.
- Move through your knees.
- Letting the knees go over the toes
- Exhale through pursed lips as you rise to stand. Imagine trying to push the ground away from you with your feet.
- Lower under control and repeat.
For Beginners
If you have not trained with a kettlebell or taken part in any exercise in the last 12 weeks. Please use the guidelines of the beginner program.
If you have trained with kettlebells for at least 12 weeks and are currently training. Please use the intermediate guidelines.
Beginner
Weeks 1-4
Repetitions 6-8
3 sets on each exercise
90-sec rest between sets
Use either a 6kg or 8kg kettlebell
Weeks 5-8
Repetitions 8-10
3 sets on each exercise
60-sec rest between sets
Intermediate
Weeks 1-4
Complete all exercise with no rest in between
Repetitions 10-12
90-sec rest once you have completed all the exercises
3 rounds of all the exercises
Weeks 5-8
Complete all exercise with no rest in between
Repetitions 14-16
90-sec rest once you have completed all the exercises
3 rounds of all the exercises
Use either a 10kg or 12kg kettlebell
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