Whether you’re looking for a serious lower-body finisher or a quickfire workout, this single kettlebell challenge has you covered.
Providing major bang for your buck, the session below will hit the legs from front to back with nothing more than four sets, two movements, and only one kettlebell. You’re still going to clock up 200 jean-splitting reps.
The reps start high, so we’re going to implement a chipper protocol, 'chipping' away at as many reps as possible, taking micro-breaks to keep your form on point before cracking on. Work back and forth between the two movements, finishing a full set of swings before moving into squats, then back again, until all reps are complete. (ie. 40 swings, 40 squats, 30 swings, 30 squats etc.)
Keep your swings explosive, your squats deep and your rest brief. Do this, and you're guaranteed a vicious leg workout that clocks in under ten minutes.
Kettlebell swing x 40, 30, 20, 10
With a kettlebell between your legs, hinge at your hips, swinging the weight backward, between your legs (A). Drive your hips forward to explosively blast it up to eye level (B). Let the momentum return you back into the hinge position and quickly move straight into rep two.
Goblet Squats x 40, 30, 20, 10
After your final rep of swings, lift your bell up and secure it close to your chest (A). Sink your hips back and descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Repeat.
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