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Lower Body Strength

Build serious lower body strength with heavy kettlebell squats and lunges — this session lays the foundation for the weeks ahead. Expect deep, controlled movement and a satisfying burn in your quads, glutes, and hamstrings.

Created by

jokn

Workout Breakdown

Warm-Up

Leg Swing

2 sets × 30s, 30s

Hip Circle

2 sets × 30s, 30s

Bodyweight Squat

2 sets × 10 reps, 10 reps

Reverse Lunge

2 sets × 8 reps, 8 reps

Main Workout

Squat (Front) - Kettlebell

3 sets × 8 reps, 8 reps, 8 reps

Kettlebell Romanian Deadlift

3 sets × 8 reps, 8 reps, 8 reps

Reverse Lunge - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Squat (Goblet) - Kettlebell

2 sets × 10 reps, 10 reps

Kettlebell Single-Leg Romanian Deadlift

2 sets × 10 reps, 10 reps

Kettlebell Sumo Deadlift

2 sets × 10 reps, 10 reps

Cool Down

Quad Stretch

1 set × 30s

Standing Single-Leg Hamstring Stretch

1 set × 30s

Pigeon Pose

1 set × 45s

Figure Four Stretch (Supine)

1 set × 30s

Child's Pose

1 set × 45s