This circuit includes a kettlebell workout for legs and glutes. You will go through the exercises from top to bottom of the list above completing 5 sets and doing 12 repetitions of each movement. Take a 30-second to 1-minute break in between sets. This routine should take you around 30-40 minutes to complete. This can be completed with or without a kettlebell. Body weight is a great way to start off and to make sure you are comfortable with the form. Bodyweight and low weight equipment, for example, a 5lb kettlebell, will help you slim down. To bulk up you must lift very heavy (using a 45lb + kettlebell for these exercises) and very often.
A lot of women shy away from heavier weights thinking they will look too bulky, but that takes a lot of effort and training, so it is very unlikely you will bulk up to the level of a professional bodybuilder unless you hire a professional to train you and take supplements. Also, genetically it is impossible to get the muscle mass of a man. So get to the gym and start lifting heavy ladies! Outfit details linked at the bottom of the post.
Quick tips before you start!!
Powerful Legs and Glutes Kettlebell Workout Circuit
Goblet Squat
Start with feet shoulder width apart and toes pointed 45-degree angle out. Hole the kettlebell in front of you with your elbows bent at a 90-degree angle. Breathe in while you squat down making sure that your knees do not pass your toes and step out with your foot about 8 inches. Act as you are sitting down into a chair. Put your weight into your heels. Make sure that your back is as straight up as you can position it. Breathe out as you raise back to the starting position. Take a 30-second rest and repeat for 12 repetitions before moving on to the next exercise.Β
Pile Squat
Hip Bridge
Single Leg Deadlift
Lunge
Start with your feet shoulder with apart and your toes pointed forward. Hold the kettlebell in front of you with your elbows bent at your side. Breathe in and take a step forward and bend your back knee so that it is almost touching the floor. Do not allow your front knee to pass your toes. Hold this position for 3-4 seconds then breathe out and return to the beginning position. Β Take a 30-second rest and repeat for 12 repetitions before moving on to the next exercise.
sooraj says
wow i just loved this workout routine and i am definitely gonna try this. thanks for such precious information. you are amzing
Jess says
I've never thought of using a kettle ball before! I will definitely be picking one up and using your routine as part of my at-home workouts!
CourtneyLynne says
Ooooooi have honestly never used a kettle bell before!!!!! Looks like you get one killer workout with one so I really should get one
Stacey D says
I have never used kettle bells – I have friends that really sing their praises. I like using machines. but the bells would be easier to use at home.
Living the Sweet Wife says
I love your healthy snack ideas! They sound super clean but filling and easy to do.
Tough Cookie Mommy says
This would be great for working out at home. I hear that endurance training is great for building up stamina.
Kiwi says
I never used Kettle Bell before. I need to work out more in general so I would be open to trying it.
S. Meredith says
This is an awesome workout! Kettle bells are the bomb! I use mostly with my squats.
Sarah says
I love kettle bell workouts, and how you broke down the moves for us. Definitely saving this!
Taylor Mobley says
This is an AWESOME workout!!! I love this and I think I could even do it at home, which is great for me because I don't like going to the gym!
Kit Stanwood says
I hope ya start to pick it back up!!! It's so much fun!
Kit Stanwood says
Same!! They're way tooo expensive! (: haha 100% with ya on that –> https://kitstanwood.com/2016/09/how-to-start-home-gym.html?m=1
Kit Stanwood says
That's awesome!!! I agree! It's gotten me back into the lifting cycle. I love getting new equipment!
Kit Stanwood says
Your totally welcome!! I have the 15lb circut and then next week I'm doing a 45lb kettlebell back circut!! Possibly a 35lb circut too
Kit Stanwood says
Ahh yea! See my post about making a home gym (: https://kitstanwood.com/2016/09/how-to-start-home-gym.html?m=1 I see a lot of parents playing with their kids & doing lunges and squats with them haha maybe give that a try!! (:
Kit Stanwood says
They're great and can do some things that dumbbells can't like the high pull move that I show in my 15 lb kettle bell circut https://kitstanwood.com/2016/10/burn-fat-build-muscle-with-this-15lb.html?m=1 the handle allows you to swing it around, which is also great for kettlebell swings!
Krystel Seijo says
Loving this because I always need workouts. I refuse to pay gym memberships because I never go.
Tabitha says
Great workout! This looks like it'll leave me sore for a week! Thanks for sharing!
Becca Wilson says
I have never heard of one of these before but it looks awesome. This definitely looks like a workout routine that I could do.
krystal says
When I met with my trainer back in the day, I loved our kettleball workouts! They were so fun and actually worked!
Brittany Muddamalle says
Ooh I just got one of these! It has seriously kicked up my workouts! I'm definitely feeling it at the end of my workouts now!
Amanda Love says
I've never tried working out with a kettlebell before. To be honest, I've never tried it because I can't think of enough exercises with it. This is an eye-opener for me, thanks!
Charlotte TheMummyToolbox says
What a fab workout! I use dumbbells but I have been looking into getting a kettlebell, I love the different variety of moves you can do with these!
Heather says
I definitely need to work with what I have got around the house – while it would be great to get to the gym, it is next to impossible with three little ones!
Kit Stanwood says
Thank you!! let me know if you do and how you like it!!!
Kit Stanwood says
Thank you!! and that's awesome to hear! Keep it up! Strength training is the best because you burn a ton of calories while sitting later on while cardio is burning calories at that moment your running.
Kit Stanwood says
Its awesome!! I just started using them the past year and they are a lot of fun!! Kettlebell swings are definitely something you can't do with a dumbbell. Check those out as well! (They're in my 15lb kettlebell circuit post)
Kit Stanwood says
Thank you!! let me know if you try it out and how you like it!
Kit Stanwood says
Best day is today to start!! Keep reading for more motivation & join me on my fitness journey! My legs are screaming as I'm on this blog post haha
Kit Stanwood says
Yay!! that's great to hear! My goal is to teach but definitely show people that they can grab any equipment they want and go at it!
Kit Stanwood says
thank you!!
Kit Stanwood says
You should! I have a post about starting your own home gym π I point out that its a great idea to start out piece by piece! Next month i'm going over dumbbell exercises.
Kit Stanwood says
Congrats!! that's awesome!! keep up the good work! Keep switching up your routine and learning new things to stay motivated!
Kit Stanwood says
thank you! hahah I totally feel you there!! I always make sure to get a lighter weight first or not even hold a weight and practice the movement a few times before upping my weights!
Kit Stanwood says
Its so much fun to try new workout equipment!! it switches things up and gets you super motivated again! Check out my other post with the 15lb kettlebell for a lil bit of arms and back
Kit Stanwood says
That's awesome your husband does it!! Do you join him? π
Reesa Lewandowski says
This looks like an awesome workout! I need to add this to my workout plan.
Megan Salerno says
I need to start working out again. I have never done a kettle bell workout, I will have to try this!
Kimberly Stroh says
I love that kettle bells are easy to use and don't take up much space. It's a great home workout piece and this looks like a well designed workout to try!
Amanda Steelman says
I need to do a million of each position!!! I am so out of shape. I got tired just reading the post…lol
Karlie Alms says
I love the explanation AND pictures! I often see work out suggestions but how they're actually supposed to look. I often feel like an awkward flamingo at the gym.
Carolyn @ Fennell Seeds says
Love how you show pictures of each exercise. I am just starting to workout like this and do more strength training. Great ideas.
Karen Morse says
I have always wanted to try out kettlebells but havent yet. You make it look so easy to do, so I really want to try this out!
Lesley Carter says
I just started working out again and I'm already down 14 pounds but I was looking for a new workout to keep me motivated. This is perfect.
Michelle says
This looks like a wonderful workout! I've never tried a kettlebell but this makes it look far less intimidating to me!
Kit Stanwood says
Yess! You definitely can do all of these with a dumbbell.
Kit Stanwood says
Yes you definitely can!! I'll also be showing different exercises for dumbbells all next month!πͺπΌβΊοΈ Let me know how you liked the single deadlift move!
Angela Tolsma says
Can you do these with standard weights? I have those and not kettle bells. I love trying new at home workouts. The single deadlift will be a challenge!
Housewife Eclectic says
I have heard this is an awesome work out! I totally have to get a dumbbell.
Kit Stanwood says
They definitely do! I'll be putting up phase 2 for all my kettlebell workouts soon (using the same weight) but adding a level of difficulty by changing how your positioned (:
Kit Stanwood says
Let me know if you try them out!! I was soar for like 3 days! Can't wait to see how I transform in a few weeks (:
Kit Stanwood says
I hope your able to get back to it soon!!! So much fun (: for now I guess you can do some light walking cardio with the newborn. Btw Congrats!!! My brother just had a baby boy so I'm learning all about babies!
Kit Stanwood says
Thank you! & Yes! My goal is to teach others to use at home gym equipment and if they ever find themselves in a gym they won't be intimidated to go grab whatever equipment they wanna use (:
Danielle Hernandez says
I haven't done any of these exercise before but you're very inspirational! It looks like they give fantastic results!
Terri Steffes says
My husband was just saying that he started using this at his workouts. He really loves it.
Logan Cantrell says
I love kettlebell workouts! I can't wait to get back after it once I'm healed up from having my baby!
Flamingos & Pineapples says
I have never used one of those before!! Do you think I could also use a dumbbell holding one end of it to do these?
Nikki
Kecia says
Ohhh, this workout sounds super effective on the legs. I imagine the kettle bell adds a level of difficulty too!
Shalama Jackson says
A kettlebell can be used for so many things. These are great exercises to use them for and not feel intimidated by the kettlebell.