{"id":58846,"date":"2024-10-28T00:00:00","date_gmt":"2024-10-27T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/12-min-lowerbody-strength-and-conditioning-workout\/"},"modified":"2024-10-28T00:00:00","modified_gmt":"2024-10-27T23:00:00","slug":"12-min-lowerbody-strength-and-conditioning-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/12-min-lowerbody-strength-and-conditioning-workout\/","title":{"rendered":"Workout of the week:\u00a012-min lower-body strength and conditioning workout\u00a0"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ lower-body strength and conditioning workout \/ 12 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Kettlebells<\/p>\n\n\n\n

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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.<\/strong> So, the message is clear: don’t skip leg day! <\/p>\n\n\n\n

This lower-body strength and conditioning workout <\/strong>will help you do exactly that. It’s a workout for time, with 3 rounds<\/strong> and different reps between rounds \u2014 you’ll follow a 21-15-9 reps format. <\/strong>Although this is a workout for time, the goal is to complete it in under 12 minutes. <\/strong><\/p>\n\n\n\n

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  1. Goblet squats<\/li>\n\n\n\n
  2. Kettlebell swings<\/li>\n\n\n\n
  3. Jumping lunges<\/li>\n<\/ol>\n\n\n\n

    Let’s do this lower-body workout! <\/strong><\/p>\n\n\n\n

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    \"Instagram<\/a><\/figure>\n<\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 3 exercises<\/li>\n\n\n\n
    • 3 rounds<\/li>\n\n\n\n
    • 21-15-9 reps format<\/li>\n\n\n\n
    • 12 minutes total<\/li>\n\n\n\n
    • Equipment: Kettlebells<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      3 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – GOBLET SQUATS<\/h3>\n\n\n\n

      21-15-9 reps<\/strong><\/p>\n\n\n\n

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      • Hold two kettlebells, one in each hand.<\/li>\n\n\n\n
      • Keep your core tight.<\/li>\n\n\n\n
      • Drive your hips up.<\/li>\n\n\n\n
      • Keep your weight through the centre of your feet.<\/li>\n<\/ul>\n\n\n\n