Lower Body Couplets + Finisher!

Hey everyone,

For this workout, we decided to focus on two couplets, followed by a great conditioning finisher!  Couplets are an efficient way of working out, as you complete two exercises back-to-back.  This is a great way to boost your metabolism.  The finishing sets are also designed to give your metabolism a boost - and to provide a challenging ending to your workout. 

Since we are in training for the HKC (Hardstyle Kettlebell Certification) in early December, we completed two sets of kettlebell swings in addition to our two other lower body exercises.  Kettlebell swings make up a large portion of the HKC certification day and we want to make sure we are ready!

Here is what we did:

Couplet A (3 sets)

1. Kettlebell swings (Alex - 32 kg kettlebell, Tannys - 16 kg kettlebell)
2. Double Kettlebell Step-back Lunges (Alex - 2x24kg kettlebells, Tannys - 2x12kg kettlebells)

Couplet B (3 sets)

1. Heavy Kettlebell swings (Alex - 48 kg kettlebell, Tannys - 24 kg kettlebell)
2. Kettlebell Deadlifts (Alex - 48 kg kettlebell, Tannys - 32 kg kettlebell)

Kettlebell Swings - Video Demonstration

Double Kettlebell Step-back Lunges

Kettlebell Deadlifts

To really give our legs a good workout, we then finished off with 4 sets of farmer's stair carries (5 flights in each set).  Alex completed these holding 2x24 kg kettlebells and Tannys used a single 12 kg kettlebell in the racked position. 

Farmer's Stair Carries with 2x24 Kettlebells (4 sets)

 

Farmer's Stair Carries with Racked 12 kg Kettlebell (4 sets)

You really feel the stair carries after completing the two lower body couplets beforehand.  Our legs were definitely shaking by the end of these four finishing sets.  Give this workout a try and let us know how it goes for you!

-Tannys & Alex