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Kettlebell leg workout

This is a 20-minute leg workout with one kettlebell: the swing, the deadlift, the goblet squat, the goblet reverse lunge and the glute bridge, each for 40 seconds with 20 seconds of rest, repeated until the time ends.

20 intervals in 20 minutes.

Warm-up

  1. March in place40 s
  2. Lunge with twist40 s
  3. Jumping jacks40 s
  4. Arm circles40 s

Workout

  1. Kettlebell swing40 s · 20 s rest
  2. Kettlebell deadlift40 s · 20 s rest
  3. Goblet squat40 s · 20 s rest
  4. Goblet reverse lunge40 s · 20 s rest
  5. Glute bridge40 s · 20 s rest
  6. Kettlebell swing40 s · 20 s rest
  7. Kettlebell deadlift40 s · 20 s rest
  8. Goblet squat40 s · 20 s rest
  9. Goblet reverse lunge40 s · 20 s rest
  10. Glute bridge40 s · 20 s rest
  11. Kettlebell swing40 s · 20 s rest
  12. Kettlebell deadlift40 s · 20 s rest
  13. Goblet squat40 s · 20 s rest
  14. Goblet reverse lunge40 s · 20 s rest
  15. Glute bridge40 s · 20 s rest
  16. Kettlebell swing40 s · 20 s rest
  17. Kettlebell deadlift40 s · 20 s rest
  18. Goblet squat40 s · 20 s rest
  19. Goblet reverse lunge40 s · 20 s rest
  20. Glute bridge40 s · 20 s rest

Cool-down

  1. Standing hamstring stretch40 s
  2. Standing quad stretch40 s
  3. Cat-cow stretch40 s
  4. Cobra stretch40 s

Who it is for

For people who want stronger legs and glutes at home with one kettlebell.

Easier

Use a lighter kettlebell, or do the lunge with no kettlebell. Rest longer between rounds.

Harder

Use a heavier kettlebell for the deadlift and the squat, and go slower down.

Questions

Is one kettlebell enough for legs?

Yes. The swing and the deadlift train the back of your legs, and the goblet squat and lunge the front. Choose a heavier kettlebell as you get stronger.

Which kettlebell weight is best for this workout?

One you can deadlift 12 times with a flat back. The swing can use the same kettlebell.

Can I do it the day after a full-body workout?

Do it on a day your legs are not sore. The tapwod app changes the body area from day to day.

Want a different workout every day?

tapwod builds today’s workout in one tap, and the trainer does every move with you.