Posted on May 01, 2014 by Jenny Cromack

I’ll be honest; I was a little bit mean with the planning of this week’s kettlebell workout. One of the participants from Leeds Met is in his “Sprint Conditioning” Training phase, and asked for my class to target that. Plus I have two lovely ladies who when asked what they want to work, always reply with “Bum” – what can I do but give the class what they want! So here it is, a lower body kettlebell workout.

I’ve combined explosive cardio exercises with glute, hamstring, core and quad exercises – guaranteed to get them burning! And as the evil sinister laugh subsides, I start to think that I wouldn’t want to do my classes! Lol.

Everything is done for 45seconds with minimum rest between exercises; and of course the whole sequence is done twice! In this workout I used 12kg and above and a TRX. Honestly, as it’s all lower body, you can use whatever weights you can! Instead of a TRX, you could do V Sits, it just won’t target exactly the same muscles. No kettlebells are used for the Cardio exercises.

1. Vertical Jumps – best done against a wall so that you have something to reach up and measure. You want to go as high as possible
2. TRX Tucks – Plank position with your feet in the handle straps. Tuck those knees to your chest.
3. Single Leg Deadlift
4. Line Hop – Have a line on the ground and with both feet together jump side to side over it.
5. Single Leg Squat
6. Hurdle Jumps
7. Straight Arm Lunge – the kettlebell is held in the air in one arm (keep it straight), whilst you lunge with the same leg.
8. Skipping – not with a rope. It’s the kind you did when you were 10! Only this time, go for height, so propel yourself upwards.