ALL LEVELS / lower-body strength and conditioning workout / 12 minutes
Equipment: Kettlebells
Building strength and conditioning in your lower body is like laying the groundwork for a solid fortress. It’s essential to create stability and mobility in everyday life, in simple tasks that go from lifting groceries to strolling with ease. So, the message is clear: don’t skip leg day!
This lower-body strength and conditioning workout will help you do exactly that. It’s a workout for time, with 3 rounds and different reps between rounds — you’ll follow a 21-15-9 reps format. Although this is a workout for time, the goal is to complete it in under 12 minutes.
- Goblet squats
- Kettlebell swings
- Jumping lunges
Let’s do this lower-body workout!
WORKOUT SETUP
- 3 exercises
- 3 rounds
- 21-15-9 reps format
- 12 minutes total
- Equipment: Kettlebells
WORKOUT EXERCISE LIST
3 rounds
1 – GOBLET SQUATS
21-15-9 reps
- Hold two kettlebells, one in each hand.
- Keep your core tight.
- Drive your hips up.
- Keep your weight through the centre of your feet.
2 – KETTLEBELL SWINGS
21-15-9 reps
- Hold the kettlebell with both hands.
- Hinge the hips to initiate the swing movement.
- Rapidly drive hip extension to swing the kettlebell upwards.
- Control your swing descent with a hip hinge by swinging the kettlebell between your legs.
- Repeat.
3 – JUMPING LUNGES
21-15-9 reps
- Stand with feet hip-width apart, core engaged, and shoulders set
- Jump straight up and split the legs into a lunge, allowing the back knee to drop close to the floor. Keep the core engaged and the torso upright. Use the arms in opposition to the legs to counterbalance the movement (if necessary).
- As soon as you hit the lowest point, explosively jump upwards and split the legs on the other side. Maintain your balance and position throughout the movement.
Short and sweet: that’s our lower-body strength and conditioning workout. Find your next workout here:
- 30-min EMOM full-body workout
- 30-min zone 2 cardio workout
- 15-min lower body strength workout
- 20-min EMOM strength workout
- 30-min upper body strength workout
- 35-min full-body strength workout
- 16-min back and shoulder workout
- 20-min metabolic strength workout
- 25-min shoulder strength workout
- 24-min EMOM lower-body workout
- 20-min functional bodyweight workout
- 12-min metabolic strength workout
