Try this 30 minute Lower Body Kettlebell Workout!

Hey everyone,

For this workout, we only had about 30 minutes, so chose to do a timed workout to keep us on track.

We chose 7 lower body exercises, with a focus on the kettlebell swing, and completed them circuit style for a specified amount of time.  Specifically, we did 40 seconds of work, followed by 20 seconds of rest and then moved onto the next exercise.  Each circuit took 7 minutes to complete, followed by 3 minutes of rest. We completed the circuit 3 times in total.

To help with timing, we downloaded a kettlebell swing timer that counts down the time for us.  This is helpful, so you're not constantly checking the time, as it beeps with each new cycle.  We downloaded this free app from iTunes onto our iPad (check it out at: https://itunes.apple.com/ca/app/kettlebell-swing-timer-2.0/id421780090?mt=8). 

Here is what we did:

1. Kettlebell swings (heavy - I used 24 kg)
2. Kettlebell deadlifts (32 kg)
3. Kettlebell roundabout swings (16 kg) - for these, do one left-handed swing, then a two-hand swing, then a right-handed swing, etc.
4. Kettlebell goblet squats (12 kg)
5. Kettlebell swings (lighter weight than that used in exercise 1 - I used 16 kg)
6. Alternating kettlebell deadlifts (24 kg)
7. Kettlebell one-hand swings (12 kg)

Video Demonstration - Part I

Video Demonstration - Part II (after a short interruption!)

As you can see, our workouts have become a bit more challenging with little Makoto wanting to get in on the action!  If you have a pet around while you're exercising, make sure they are in a safe place (especially if you're swinging kettlebells around).  We put him on a leash during our actual workout so he doesn't get hurt!

We completed the circuit 3 times, but if you're really short on time, you can cut down to 2 or even 1 circuit.  Even a short workout is better than nothing! Give this workout a try and let us know what you think!

-Tannys & Alex