15 MINUTE SINGLE KETTLEBELL LEG WORKOUT // Lower body
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- Опубліковано 28 лип 2024
- 15 MINUTE SINGLE KETTLEBELL LEG WORKOUT // Lower body
Build concrete legs and your cardiovascular fitness with this intense kettlebell leg/lower body workout! Let's go!!
6 EXERCISES | 2 ROUNDS
You will need: 1x kettlebell // (I am using) 20kg kettlebell
HIIT STYLE
45SEC WORK
25SEC REST
- GOBLET SQUAT
- TACTICAL LUNGE
- SINGLE LEG ROMANIAN DEADLIFT R
- SINGLE LEG ROMANIAN DEADLIFT L
- SUMO SQUAT
- SWING
REPEAT
- (BONUS) LUNGE JUMPS
If you're new to kettlebells I suggest you check out Steve Cotter to work on your form before attempting this work out. Here is Steve teaching kettlebell basics:
• Kettlebell Basics with...
Follow along as I guide you through this workout. Take it at your own pace and take extra rests if needed!
Warm up before here: • DO THIS QUICK WARM UP ...
Cool down and stretch after here: • Do this COOL DOWN STRE...
Hope you enjoy this workout!! Let me know how you get on with it in the comments below ☑️
Check out my FREE 30 day workout plan here:
www.samueljordanfitness.com
| Samuel Jordan Fitness |
www.samueljordanfitness.com
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0:00 INTRO
00:41 GOBLET SQUAT
01:51 TACTICAL LUNGE
03:01 SINGLE LEG ROMANIAN DEADLIFT R
04:11 SINGLE LEG ROMANIAN DEADLIFT L
05:21 SUMO SQUAT
06:31 SWING
07:41 GOBLET SQUAT
08:51 TACTICAL LUNGE
10:01 SINGLE LEG ROMANIAN DEADLIFT R
11:11 SINGLE LEG ROMANIAN DEADLIFT L
12:21 SUMO SQUAT
13:31 SWING
14:41 (BONUS) LUNGE JUMPS
15:26 FINISH
DISCLAIMER
The exercises and workouts provided in this video are for educational purposes only. Before beginning this or any exercise program please consult a physician for appropriate exercise prescription and safety precautions.
Exercise is not without its risks and this or any other exercise program may result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort you should stop immediately and consult a medical professional.
0:40 goblet squat
1:51 tactical lange
3:00 single leg Romanian deadlift
5:20 sumo squat
6:30 swing
--------
14:39 lange jump
This is great! Will try this out later for sure! Question for you though... have you ever tried Next Level Diet? I got a muscle-building meal plan from them that's worked wonders for me.
Scrolling through kettlebell leg workouts needing a shorter one and come across this one .
Absolutely loved it thank you perfect for when you have minimal time and need to get it done. . Thank you added to my list of favs 😁
Hey Kate! I’m so glad that you found my channel and enjoyed the workout 😊. Thank you so much for taking the time to leave a comment! ☺️👊⚡️🙏
Amazing leg workout Samuel! Loved the 'tactical lunge', great exercise! Keep up the great work! 💪👏
Thank you Kristina! Always appreciate the support 👊☺️🙏
Thank you for posting this extraordinary leg kettebel excercises. Really challenging for me.🎉🎉🎉
You’re welcome! Thank you for the support, I really appreciate it 👊🙏
Loving the workouts - so good to do at home
Thanks so much for the comment! Glad that you’re enjoying the workouts 👊🙏
Hell of a workout. Thanks bro
Thanks! Glad you liked it man 👊💪
Did the Kettle ABS tenner, almost killed , then went straight to this. 🔥 I'm skipping cardio today, maybe go cycling later. Thanks for the opportunity to get these videos for free. Again, hope you blow up with your UA-cam thing.
Solid session!! Thank you so much for your support and keep up the hard work 🔥💪👊
You're the only fitness channel I follow - love the content! Please do single kettlebell workouts for back and chest, please!
Ah thank you so much!! Really appreciate the support. Have you tried this one yet?
ua-cam.com/video/j4Z1p2oftTU/v-deo.html
Hope you like it! 👊💪
@@SamuelJordanFitness Thank you! I can't wait crush it 👍
That was killer! I had to tap out during the bonus exercise 😭. Thank you for this, though. Got me proper sweating!
You’re very welcome!! So glad you enjoyed this one 👊💪🙏⚡️
Couldn’t do the jump at the end so switched to just lunges while passing the kettle bell through . Loved the workout ❤
Those lunge jumps are savage!! Good adjustment and well done for completing the workout! So glad that you liked it. Thank you for the comment 👊👊🙏
Thanks, that was a solid workout
You’re welcome 👊 thank you for the support 🙏
Thank you Samuel. This workout is a gem. I have already done your marvelous 20 minute full body kettlebell workout twice. I decided to mix it up. Whew! After the last bonus exercise I am breathing hard and my upper glutes are screaming. Where are you filming this? It looks beautiful. Again, I am grateful for your efforts, and I look forward to more.
You’re welcome!! Thank you so much for the support. I filmed this in Crystal Palace Park, South East London. Really appreciate the comment and keep up the great work! 👊🙏
Very challenging. My legs are on 🔥
Let’s go!! Awesome work 💪👊⚡️
My glutes and hamstrings are on fire.. didn’t think this workout would cause such a burn since i used 15kg kettlebell
Amazing work! Let’s go!! 🔥💪
Killllerr workout got me right
Let’s go!! 💪👊⚡️
U r great bud
Thank you so much! Means a lot 👊🙏
Will try this one, tactical lunge looks tough though!
Hope you like the workout! Tactical lunge feels unusual at first, but then once you get the rhythm it feels great! 👊💪
Thank you very much for sharing your knowledge !
Does the planted leg have to be straight during the romanian deadlift ?
You’re welcome! Yes the leg needs to be straight. I would advise starting with a slight bend in the knee to protect from injury and hyper-extension
Nice
👊👊💪
Fit
Tough. I made it 😊
Great work!!! 👊💪⚡️
Very skinny guy here and I've been using this as my beginner leg workout with 10 lbs. I'm now going to 15 lbs... I will probably find a harder workout on your channel for legs than this one! Any recommendations?
love this workout so much although i still need some support when doing the Romanian deadlift lol
What kettlebell weight do you recommend if you only had to pick maybe two? I’m an experienced lifter
I would go for a 24kg and a 16kg. You could use the 24kg for more challenging swing/snatch/clean workouts and the 16kg for more accessory exercises such as halo, curl, overhead extension etc. Plus, if you’re struggling in a 24kg workout, you could drop down to the 16kg. If you’re strong and experienced then perhaps the same idea but with a 28kg and a 20kg 👊
I always make sure my back is straight during deadlifts (using a mirror) but ALWAYS get a strong ache in my back. Do you have any advice for back pain?
Can you describe the strong ache a little more? It’s very hard for me to diagnose just from a comment, but the important thing is to figure out whether this is just DOMS (delayed onset muscle soreness) and it’s just that you need to strengthen your lower back by continuing to do these types of exercises or whether this is due to poor form and exacerbating an injury. I’m sorry for the late reply (I’ve just seen this is from 10 months ago), are you still experiencing the same problem?
@@SamuelJordanFitness hey I actually experience the same problem - I really struggle balancing with the single leg deadlifts and i think therefore activate some of the wrong muscles perhaps? Normal deadlifts are fine, just single leg that kills my lower back. To the point that I feel it throughout the rest of the workout.
im dead!
😅💪👊
Is this enough a few times a week to actually get some defined leg muscles? I want them to be visible when shadows are cast 😊
Absolutely! Make sure that over time you try to increase the weight you are using and also make sure you’re eating enough protein a day for muscle growth. A good starting place is 1g protein per pound of bodyweight 👊💪
can i consider this as a strength training too?
100% yes! As long as the weight you’re using is enough resistance to be testing your leg strength. Increasing the weight over time as you come back to the workout will make your legs stronger and increase muscle hypertrophy. If you don’t have access to a heavier kettlebell then simply reduce the rest time and/or make the reps slower, which will increase the time under tension. Hope that helps 👊
I need a beginner kettlebell leg workout. By the time I'm halfway through #2 I tap out 😭
I’ll keep that in mind and add a beginner kettlebell leg workout to my list of workouts to record 😊🙏
@@SamuelJordanFitness That would be awesome thanks for considering!
You can decrease the intensity by lowering the weight, pacing yourself by doing slower reps, or by taking longer breaks. Hope that helps
@billymaaa lmao do you think I was using heavy weights 😭😭 I use a 15lb kettlebell. I'm not buying another one..that one is already light. That 2nd exercise is just killer for me for some reason. I usually see how far I can get in difficult exercise routines and stop when I need to. Then I come back the next day and time it to see if I beat my last attempt.
That 2nd exercise was even harder for me on day 2 and I completely abandoned the workout after that so I know I just need more beginner flows.
Only got half way... But next time
Good work man! Keep grinding, you got this 👊💪