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| Empowerment Brand

Kettlebell Leg & Core Workout

260485_10150642903270529_7316026_nThis is a guest post by Fierce Forward Ambassador, Mariette Rodriguez

Even though I train at a gym, I have to be honest, I love to workout at home. Give me a kettlebell and I am the happiest girl in the world.

Two of my favorite things to train are legs and core & I will share with you some of my favorite moves. You will notice that we are working our core but we won’t do one single crunch. People are under the misconception that in order to get a six pack (which we all know is made in the kitchen) you need to do thousands of crunches…FALSE. All the moves below will work your core and we won’t even need a mat!

I will demonstrate the moves with a 20LB and 35LB Kettlebell but you can use a dumbbell instead if you do not have access to a KB.

Perform three- four rounds of the circuit below and be mindful of your breath as well as keeping your core engaged. I always tell my clients to pretend they have a zipper and they are zipping it up. You are contracting your core but NOT sucking in your stomach.

 

WORKOUT SETS REPS EQUIPMENT
  1. AIRSQUAT
3 – 4

ROUNDS

20 REPS N/A
  1. ONE SIDED SUITCASE DEADLIFT
3 – 4

ROUNDS

12 – 15

REPS EACH SIDE

35 KB
  1. REVERSE LUNGE WITH UNDERPASS
3 – 4

ROUNDS

10 – 12

REPS EACH SIDE

20 KB
  1. STATIC LUNGE WITH CORE TWIST
3 – 4

ROUNDS

10 – 12 REPS EACH SIDE 20 KB
  1. SINGLE LEG DEADLIFT
3 – 4 ROUNDS 15 REPS EACH SIDE 35 KB
  1. GOBLET SQUAT
3 – 4 ROUNDS 12 – 15 REPS 35 KB

 

1. AIR SQUAT:

Starting position: Stand with your feet hip-width apart and your arms down by your side. Engage your core

Step 2: Bend your knees and drive your butt and hips out and down behind (as if you were going to sit). Place your weight on your heels and keep your knees behind your toes

Step 3: Continue to go down until your thighs are parallel to the ground, or deeper if you are able to. As you lower down, raise your arms in front of you, shoulder level. Keep your core contracted

Step 4: Straighten your legs and squeeze your glutes as you come back to starting position

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2. ONE SIDED SUITCASE DEADLIFT:

Starting position: Stand with a narrow stance and toes facing forward with 1 kettlebell in your right hand

Step 2: Hinge at the hips (I like to pretend that I am opening a door with my bum) and begin to lower down, keeping your knees behind the toes and lowering the kettlebell

Step 3: Keep a neutral spine and look ahead. Press through the floor and return to starting position

IMG_9874

3. REVERSE LUNGE WITH UNDERPASS:

Starting position: Stand straight with the Kettlebell in your right hand

Step 2: Engage your core and step your left leg back. As you begin to lower your leg into a lunge, you will simultaneously bring the kettlebell under your right leg and grab it with your left hand

Step 3: You will return the left leg back to starting position and repeat the move on the opposite side

*Take your time with the move because it requires a lot of balance

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4. STATIC LUNGE WITH CORE TWIST:

Starting Position: Come into a lunge starting stance with your left leg forward, holding a kettlebell in both hands in front of your stomach

Step 2: Begin to lower your hips until both knees are bent at about a 90-degree angle

Step 3: While you are in the lunge position, begin to turn your torso to the left, and then turn again and face the front.

Step 4: Return to the starting and repeat on the same side

IMG_9871

5. SINGLE LEG DEADLIFT:

Starting Position: Hold a kettlebell in your right hand

Step 2: Begin to lift your left foot slightly off the ground

Step 3: Keep your back neutral, core engaged, and begin to lean your entire torso forward while raising your left leg. The kettlebell will lower toward the ground

Step 4: With your back straight and core contracted, return upright, and come back to starting position

IMG_9873

6. GOBLET SQUAT:

Starting Position: Stand tall with feet shoulder width apart holding a kettlebell by the handles close to your chest with your elbows down

Step 2: Keeping your back straight, core contacted, begin to squat down until your elbows come inside your knees

Step 3: Rise up, driving through your heels, and return to the starting position

IMG_9872

Follow Mari here: Namastemari Website | Facebook | Twitter | Instagram | YouTube

I hope you enjoyed this post by Mari and find that no matter where you are, you can truly workout anywhere with a couple simple tools like a kettlebell or dumbbell!

Fierce & Love,

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