Name: Playbook - Legal Weight - Kettlebell Leg Day
Uploaded: 2024-04-24T11:47:22.699Z
Duration: 75 min
Description: Kettlebell Leg Day

Mena

Candy

We have a lower body workout today using only Kettlebells. Grab a few pairs, light/moderate/heavy. Let’s Work! 

*most of the exercises today can also be done with dumbbells so if you don’t have KBs, you can use Dumbbells instead 😁

Lower Body Prep. As you take a few steps, kick leg as high as you can tapping it with the opposite hand

Walking High Kicks

Place a resistance band/hip circle band directly above your knees. Drop down into a squat position & stay low as you take lateral steps to one direction. Repeat for the other side. Push knees outward during your set as the band will try to pull them inward.

Resistance Band Lateral Walks

Lower body prep. Take a step in one direction, shift weight all the way to that side bending that knee while the other leg stays straight. Rock from left to right then swing the trailing leg around and repeat

Lateral Walks

Warm up

Place KBs outside of your ankles. Hinge at the hips with minimal knee flexion.

Dual Kettlebell Suitcase Deadlift

Hold one KB in a front rack position. Feet hip width apart. Squat down to parallel.

Kettlebell Offset Squat

In a staggered / Bstance, place 2 KBs outside the front leg. Push hips back as you swing both KBs through your legs (be careful not to hit your knee) then snap your hips forward as the KBs come back to the front of your body

Dual Kettlebell Bstance Swings

Circuit 1

Take a wide (sumo stance) with Kettlebells directly under you. Hinge at the hips & pull KBs & lock out. Keep core, lats & arms tight

Dual Kettlebell Sumo RDLs

In a wide stance, place a KB by one foot. As you clean the KB, immediately drop into a lateral lunge on the opposite side

Kettlebell Clean + Cossack

Hold KB by your side & take short slow steps

Single Arm Kettlebell Farmers Carry

Circuit 2

Place feet hip width or slightly wider. Clean KBs into a front rack, keeping them close to your body, elbows tucked & chest up. Descend into a squat, going to parallel or below.

Dual Kettlebell Front Squats

Place a box or bench near something stable. Grab onto the KB with the side that will be traveling. 
Push hips back as you extend the traveling leg behind you and cross body. Try to tap the ground lightly with your toe, then drive up.

Kettlebell Curtsy Step Down

Starting in a hike position for the KB swing. Power the KB through the legs & into a full swing. As the KB starts to come back through your legs, immediately clean the KB into a goblet squat.

Kettlebell Swing to Squat

Circuit 3

Kettlebell Leg Day

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Great workout. First one completed. More to come.

Kettlebell Leg Day

Community

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