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The 2-in-1 Kettlebell Leg Workout

Strength or conditioning? One kettlebell routine that hits all your goals.

If you're comfortable with your usual leg routine, you could be missing out on some big-time gains, whether it be in strength or endurance. When you're looking for something other than the traditional squat, leg press and lunges, it's time to hit the kettlebells. We asked Mike Stehle, owner and trainer at Training Room Online for one of his secret 2-in-1 workout routine to leave your quads and hams screaming.

Workout Option One: Lucky 7s Leg Strength Routine

If your priorities are brute strength and muscle growth, complete three to five rounds of this routine with two minutes rest in between exercises to facilitate effective recovery. Beginner athletes: Perform five repetitions per exercise. Intermediate to advanced athletes: Perform 8-12 repetitions.

Exercise One: Kettlebell Deadlift

Exercise Two: Kettlebell High Pull to Squat

Exercise Three: Two-Handed Swing

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Exercise Four: Threaded Kettlebell Lunge

Exercise Five: Traveling Swings Forward

Exercise Six: Traveling Swings Backward

Exercise Seven: Side-Stepping Swings

NEXT: Conditioning Complex >>



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