Pumping: a complex with a kettlebell for strong and beautiful legs

How to do the workout

Do the following exercises for the indicated number of times.

1. Lateral lunge - 8-10 times in each direction.
2. Snatch into a lunge - 8 times on each leg.
3. Squat with unequal legs - 8 times in each direction.
4. Max and squat - 10 reps.

Rest between sets and exercises for 30-60 seconds. When you complete the circle, take a breath for 2 minutes and start again. Make three circles.

How to do exercises

Lateral lunge

Stand with your feet twice shoulder-width apart, grasp the handle of the kettlebell with both hands, and hold it in front of your chest. Perform a side lunge to the right side, tilt the body with straight back and touch the projectile to the floor. Return to starting position and repeat on the other side.

Dash into a lunge touching the floor

Stand with your feet shoulder-width apart, place the weight between your feet. Lean forward with a straight back, grab the handle and straighten sharply at the hip joints, while pulling the projectile up and lunging back.

Insert your hand into the handle so that the kettlebell hangs at the base of your thumb, and its body is pressed against your forearm. Fully straighten your arm at the elbow and keep it close to your head.

Touch your knee to the floor, straighten up, return the weight to the floor and repeat from the beginning. Do all reps with one arm and leg, then switch and do the same with the other.

Squat with unequal legs

Take the kettlebell with both hands and carry it behind your back, holding it next to trapeze. Place your feet shoulder-width apart and slide one back to the length of your foot. Perform eight squats in this position, then reverse the position and repeat the approach.

Max and squat

Stand with your feet shoulder-width apart, place the weight between your feet. Bend at the hips and grab the handle with both hands.

Get the kettlebell between your legs for a swing and straighten your body sharply, sending the projectile forward, to the level of the collarbones. Fully straighten your legs and body, and then let the projectile fall back along the same trajectory.

Swing the kettlebell between your legs again for a swing, and then sharply bend your knees, simultaneously sending the projectile forward and performing a squat. You'll have to do this pretty fast to get there before the kettlebell loses momentum and starts to fall down. Stand up from the squat and repeat from the beginning.

Share your workout experience. Did you manage to "score" your legs?

Iya Zorina