KETTLEBELL EXERCISES

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FOR THE LOWER BODY 

Kettlebell workouts provide:  ✅ A new way to strength train ✅ Lower Body Strength  ✅ Extra Core Conditioning   ✅ Mobility & Flexibility

Why Kettlebell Training? 

Try these 5 exercises 👉

10-Minute Lower Body Workout 

Training with the kettlebell  will incorporate more core  and allow you to strength  train while staying low  impact on the joints! 

1

KETTLEBELL  SQUAT (pick up and put down) 

Targets: center glutes, quads, hamstrings & core!  If you don't have a kettlebell feel free to use one heavy dumbbell. 

2

KETTLEBELL  GOBLET  SQUAT 

Targets: center glutes, quads, hamstrings & core!  Keeping the kettlebell at heart center is going to keep the core engaged. 

3

KETTLEBELL  DEADLIFT 

Targets: hamstrings, core and low back.   Keep the spine neutral and the kettlebell close to your legs as you hinge at the hips. 

4

KETTLEBELL  SWINGS 

Targets: center glutes,, hamstrings, shoulders  & core!  Drive through your heels,  pushing your hips forward as you squeeze your glutes to swing the kettlebell up to shoulder height (or full height). 

5

SINGLE ARM FRONT RACKED LUNGES 

Targets: center glutes, quads, shoulders & core!  Make sure to repeat on both sides, stepping forward with the same leg as holding the kettlebell. 

SCREENSHOT THE WORKOUT 

1. Kettlebell Squats (pick up and put down)  2. Kettlebell Goblet Squats 3. Kettlebell Deadlifts  4. Kettlebell Swings 5. Single Arm Front Racked Lunges  DO IT:  40 seconds on/ 20 seconds rest  Repeat x 2 for a KILLER kettlebell LOWER body workout in just 10 minutes. 

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