Some people get stuck on the idea that you need a gym full of equipment to get a good lower-body workout in. That flawed thought process has led to a lot of skipped sessions … and missed opportunities.
Consider the following six-move lower-body workout, designed to torch your quadriceps, hamstrings and glutes using an array of functional exercises, including squats, lunges and a killer core movement to finish it off. The best part? You only need one kettlebell or dumbbell to squeeze the maximum benefits out of it.
“These are some of my favorite lower-body exercises that I used while training from home during the coronavirus lockdown in Los Angeles,” says Oxygen Elite Ambassador Josefine Holmberg, a celebrity trainer, online coach and NPC Bikini competitor (Instagram @holmbergjosefine). “I was lucky enough to have some kettlebells on hand that I could use.”
Holmberg even borrowed a few tricks from the routines she designed while prepping actress Mackenzie Davis for her starring role in 2019’s Terminator: Dark Fate. “We often only had access to minimal equipment at hotel gyms, so we had to get creative,” Holmberg admits.
Here, Holmberg offers two options: a more endurance-oriented “AMRAP” approach, in which you do as many total rounds of the six-move circuit as you can in 20 minutes, or a more standard muscle-building style, in which you do four sets of each exercise. Either way, you’re in for a solid workout and some sore legs to prove it.
Equipment Required: One kettlebell or dumbbell (or more if you want to have various weight levels to choose from) and an exercise mat if you prefer to use one when lying on the floor.
Josefine Holmberg’s 20-Minute Kettlebell AMRAP Lower-Body Workout
Set a timer for 20 minutes and do as many rounds as possible of the following six exercises:
The post The One (Kettlebell) and Done Lower-Body Workout appeared first on Oxygen Mag.
