Pumping: training with kettlebells for those who want slender legs

This workout will give you a great workout for your legs and back, and will also provide some exercise for your arms and shoulders.

How to do the workout

The complex consists of four exercises:

1. Lunge with a jerk in motion.
2. Alternate lifting of weights to the chest.
3. Lunge and squat.
4. Side lunge.

Set a timer and do each of them for 30 seconds. Rest for the rest of the minute and move on to the next one. Do the first and fourth exercises for 30 seconds on each leg, resting in the same way for half a minute between intervals. After completing one circuit, pause for 60 seconds and start again. Do three circles.

You should choose kettlebells that are not too heavy. Women shells weighing 8–12 kg are suitable, for men - 16 kg.

How to do the exercises

1. Lunge with a jerk in motion

Take the weight in your right hand. Lunge forward with your right leg while lifting the weight above your head. Make sure that your hand is close to your head - somewhere at the level of your ear.

Come out of the lunge, lower your hand with the kettlebell, take a step forward with your left foot and, with your body tilted, lower the projectile until it touches the floor next to your foot. Make sure your back remains straight. Straighten up and repeat the same thing from the beginning: lunge with a jerk, then a step with the body tilted.

Continue the movements for 30 seconds, then rest for the rest of the minute. Repeat the same on the other side: lunge with the left leg, bend towards the right.

2. Alternate cleans of weights on the chest

Place your feet slightly wider than shoulder-width apart and hold the weights in both hands. Perform a chest clean with your right hand, then at the same time slightly bend your knees, tilt your body and touch the floor with the kettlebell held in your left hand.

While straightening, do a clean with your left hand, and lower your right at this time. Bend over and touch the floor with the projectile in your right hand. Continue alternating movements every other time.

3. Lunge and squat

Take one weight and hold it in front of your chest as comfortably as possible. You can grab the body or the handle and turn the projectile over bottom up. Lunge with your right foot. Then, without rising, turn to the right, coming into a squat. Then turn your body to the right again so that you are in a lunge with your left leg in front.

Straighten up and lift your right knee to waist level, and then start the whole combination again in the other direction: lunge back from the right leg, turn left into a squat, left again into a lunge, straightening with lifting the left knee

4. Side lunge

Place your feet shoulder-width apart and then take a small step back with your right. Place your left foot on your toes and take the weight in your right hand. Bend your body forward and touch the weight to the floor. Then straighten up, throwing the weight across your chest, turn to the right and lunge to the side with your right leg.

Return to the starting position, bend forward again with the weights touching the floor and lunge. Continue in the same vein, and in the next interval do the same with the other legs.

How are your legs and back? Did you manage to load your muscles?