Legs & Glutes Burnout
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Strong legs and glutes are the engine room of the body - and you do not need a leg-press machine to build them. This 30-minute session uses one kettlebell and a set of loop bands to hit every major lower-body movement: squatting, hinging, lunging and bridging. Expect a serious burn by the end.
Kit for this workout
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The workout
Intermediate · about 30 minutes, start to finish.
Warm-up
- Band walks - 10 steps each way
- Bodyweight squats - 15 reps
- Glute bridges - 15 reps
- Leg swings - 10 each leg
Main workout
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Goblet squat
4 rounds x 12 repsKettlebell at your chest, sit deep, drive up through the heels.
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Kettlebell Romanian deadlift
4 rounds x 12 repsSoft knees, push hips back, feel the hamstrings, stand tall.
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Reverse lunge
4 rounds x 10 each legLong step back, drop the back knee, stay upright.
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Banded glute bridge
4 rounds x 20 repsLoop band above the knees, push the knees out, squeeze at the top.
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Lateral band walk
4 rounds x 12 steps each wayBand around the ankles, small athletic steps, keep tension the whole time.
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Kettlebell calf raise
4 rounds x 20 repsHold the bell, rise onto your toes, pause and lower slowly.
Finish with a 45-second wall sit - back flat against the wall, thighs parallel to the floor.
Coach's tip
Rest 60-75 seconds between rounds. The loop band moves look easy until round three - keep the tension constant and you will feel exactly why they work.
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Full-Body Kettlebell & Dumbbell Blast
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This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.