Pumping: training with kettlebells will help you properly load your legs

This complex will well load the muscles on the front and back of the thigh, buttocks and back extensors.

How to do the workout

The complex consists of the following exercises:

1. Swing and squat on one leg - 10 repetitions each.
2. Bulgarian split squat with one kettlebell - 8 reps.
3. Deadlift with a kettlebell on one leg - 12 reps.
4. Squat with two kettlebells - 10 reps.

Perform the exercises one after another, resting 60 seconds between them. Then take a break for two minutes and repeat from the beginning. Perform 3-5 circles, focusing on your condition.

To determine the optimal kettlebell weight, do 20 swings with the selected apparatus as a warm-up. If at the end of the approach you are already noticeably tense and a dyspnea, but you can still finish without stopping - the weight is right for you.

How to do the exercises

1. Swing and squat on one leg

Place your feet hip-width apart or slightly wider, transfer your weight to your left foot, and take a step back with your right foot and leave it on your toes.

Take the weight in your right hand. Swing between your legs and throw the projectile over your chest. At the same time, change your legs: place the right one on the entire foot, and put the left one back on the toe. Holding a kettlebell in a bent arm close to your chest, squat down on your right leg.

Straighten up, switch legs again, and then repeat the exercise from the beginning.

2. Bulgarian split squat with one kettlebell

Find a stable support 40–50 cm high and place the toe of your right foot on it. Take kettlebell in the left hand. Perform squats on one leg until the knee of the other touches the floor. While lifting, make sure that your supporting leg does not turn inward—turn your toe slightly outward.

3. Deadlift with a kettlebell on one leg

Take the weight in your left hand, take your left leg back, leaving your toe on the floor. This is the starting position. Bend forward with your back straight until the weights touch the floor. At the same time, lift your left leg. Return to starting position and repeat.

4. Squat with two kettlebells

Place your feet shoulder-width apart or slightly narrower. Place two weights on your chest and do squats. Try to go lower, don't slouching at the same time, and make sure that your heels do not leave the floor.

Let me know how you like the workout. Are your legs shaking?