Kettlebell Summer Leg Workout

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http://vilamilla.com/online-essay-writing/ Hi everyone,

http://bestintravels.com/?q=ucl-phd-thesis-abstract The other day my Shoulder and Core Bodyweight Burn really challenged my front deltoids, chest and core.

http://energyfandi.com/?q=science-essay-writing-service Today, I’m targeting mainly my legs, with some middle and rear deltoid work along with a back exercise. I decided to increase the Kettlebell weight to 16kg, which will be challenging especially for the overhead exercises. As I have previously used two 12kg at the same time for many of the other exercises, the challenge was more a mental one for using the 16kg. All the same, this was a tough workout… So much for leaving some steam for tonight’s class 😉

http://examxclusive.com/?q=college-admission-essay-online-unit So, the workout today is mainly for strength and toning, with a little cardio here and there to elevate the heart rate and give the sweat glands a workout too. There are 10 exercises in total and two rounds. It is quite a long workout with a good variety of exercises so you shouldn’t get bored.

source The Workout

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I set my Gymboss Interval Timer to the stopwatch setting for a change to record my time. It took me 45 mins and 32 seconds to complete this workout. I didn’t think it would take as long, but I think it was because I rested for longer without the interval timer and used a heavier Kettlebell.

The exercises and reps are as follows:

  1. 2-Handed KB Swing x 30 reps
  2. KB Goblet Squat x 15 reps
  3. Single Arm KB Row (right & left) x 15 reps
  4. KB Sumo Goblet Squat x 15 reps
  5. KB Snatch (right & left) x 8 – 10 reps
  6. KB Stiff-leg Deadlift x 15 reps
  7. KB Single-leg Deadlift (right & left) x 15 reps
  8. KB Vertical Swing x 15 reps
  9. KB Reverse Lunges (right & left) x 15 reps
  10. KB Push Press (right & left) x 8 reps

As this is quite a long workout, with a lot of exercises, so it’s your choice if you add any more cardio on to the end.

When doing the exercises I was watching my technique in the mirror and I noticed that my snatches, while some were good, I found it hard to control the “dismount”.  I’m trying to make it less like a swing, but it’s hard enough :/

Anyway, I hope you will give the workout a go. Adapt it as necessary and let me know how you get on – and if you have any suggestions?

I hope to be back on Sunday, but I have a charity Gala Ball to attend for the Alzheimer’s Society (can’t wait to get all dressed up), so I’m sure the wine will be flowing. So if I’m not too hung-over I’ll see you Sunday 🙂 Not that I plan to get tipsy of course … but this is the Irish we’re talking about here LOL

Marianne



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10 Responses

  1. Kettlebell Leg Workout – REVISITED! | myomytv.com | Free Fitness Blog | Super Beach Body says:

    […] reason we chose a Kettlebell Summer Leg Workout from May 7th 2010, is which we am regulating a 16kg Kettlebell (which was unequivocally complicated […]

  2. tempest says:

    Hey there, my inspiration. I did the summer Leg workout yesterday, dated May 7th. I loved it, and i did it outside in my tiny backyard, while it was probably 85 degrees out, so needless to say i was working hard. I had started out sunbathing, (just in shorts) then thought heck i need to get my workout in, so i came in got my KB and got to it. Think i will be doing it that way more often, than way i’m still getting some sun, and getting my workout in. I still can’t get the push presses, and its so agravating, in addition to this workout i did 50 swings a little earlier in the day and 50 deadlifts, which i’m going to have to get a heavier KB for that, or use both of what i have because it’s getting to easy. Have a great holiday weekend.

    • Marianne says:

      Great stuff Tempest, keep it up! I would definitely recommend investing in a heavier KB. Enjoy you weekend too. I’m unfortunately working all weekend 🙁 But I guess the hospitals carry on regardless.

  3. Heather says:

    Hey Marianne
    I didn’t get chosen for the DVD but I am really okay with it. It was a really brutal tryout and my arms were actually shaking afterwards. There were a bunch of people that came that he had certified as kettlebell trainers so I am not feeling bad at all.

    Still have to try this one…may need a rest day first!

    Tempest, I actually downloaded the Lauren Brooks DVD’s as I really needed pointers on how to actually do the moves.

  4. Gwen Lehmkuhl, RKC says:

    awesome! can you tell a big difference with a 16kg? And a competition style bell at that. They tend to be a little more awkward to control. I always use Dragon Door smaller black bells, therefore, much respect to you! Have a great week!

  5. Tempest Lowe says:

    To Heather:

    Hey how do you like that Lauren Brooks, do you have any of her videos or do you just find her on youtube, like i do?

  6. Heather says:

    Wow
    I am so impressed that you did all of that with the 16 and are going to a KB class later that day! I will try this on next week!

    I went to a free Kettlebell seminar two weeks ago because so far I have been using videos to learn kettlebells (Lauren Brooks) and I wanted to make sure that I was doing it right. The instructor was actually putting on the sessions as a way to find people to be in a kettlebell workout video. So i went to his next class and I made it the the finals. So that is this Sunday. I really don’t think that I will make it but I am flattered that he asked me to come out!

    Have a great time at the Ball and do be Irish!

    Cheers Heather

    • Marianne says:

      So you could be famous? 🙂 Good stuff, it must be reassuring to know you’re good enough for a video, so your technique must be spot on. Good luck with that tomorrow, let me know if you get chosen.

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