►GET THE FULL, FOLLOW ALONG, 20-MINUTE AMRAP WORKOUT VIDEO for this workout here -- https://youtu.be/_3VnlAVTpzg
This Legs and Abs Kettlebell Workout:
Burns 400+ Calories
Builds Strength
Increase Stamina and Cardiovascular Endurance
This is an AMRAP workout which means you determine how many calories you burn based on the number of rounds you complete.
The Workout: 30-Minute Legs and Abs Kettlebell Workout
► EQUIPMENT: Medium-to-Heavy Kettlebell OR Single Dumbbell
I suggest using a 15-30 lb kettlebell. I’m pictured below using a 25 lb kettlebell and one 15 lb dumbbell.
► INSTRUCTIONS: Follow along with the AMRAP workout above.
This is a 20 minute AMRAP workout, broken down into four mini 4-minute AMRAPs. Add the warm up and cool down and you have a full 30 minute workout.
The six kettlebell leg exercises are outlined below.
During each 4 minute AMRAP you'll perform 8 reps of each leg exercise, except for the kettlebell swings, you'll perform 20 reps of those.
You're goal is to complete all 6 exercises as many rounds as possible in 4 minutes.
Then you'll take a 1 minute rest. You have 4 mini 4 minute AMRAPs to complete, for a total of 20 minutes of work.
6 Kettlebell Legs + Core Exercises
1⃣ Kettlebell Squat + Single Arm Thruster – complete 8 reps per side
2⃣ Kettlebell Swings – complete 20 reps
3⃣ Front Rack Step Up + Knee Drive – complete 8 reps per side
4⃣ Kettlebell Deadlift + Front/Back Hop – complete 8 reps
5⃣ Single Leg Deadlift + Lateral Lunge – complete 8 reps per side
6⃣ Eccentric Leg Lowers – complete 8 reps
00:00 MOVE ONE: Kettlebell Squat + Single Arm Thruster
00:13 MOVE TWO: Kettlebell Swings
00:20 MOVE THREE: Front Rack Step Up + Knee Drive
00:27 MOVE FOUR: Kettlebell Deadlift + Front/Back Hop
00:36 MOVE FIVE: Single Leg Deadlift + Lateral Lunge
00:48 MOVE SIX: Eccentric Leg Lowers
See a breakdown of each kettlebell exercise, and how to properly do a kettlebell swing in this post:
https://www.nourishmovelove.com/20-minute-legs-core-kettlebell-workout/
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MORE of My MOST POPULAR Strength Workouts on YouTube:
► 7 Best Full Body Strength Training Exercises for Women -- https://youtu.be/XSrnEWzJdS0
► 30 Minute Full Body Circuit Workout -- https://youtu.be/L8Fbfx-Uv6I
► 30 Minute Full Body Strength + Cardio Pyramid Workout -- https://youtu.be/fe4LPeIkuIg
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