The 2-in-1 kettlebell leg workout

The 2-in-1 kettlebell leg workout

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IF YOU’RE COMFORTABLE with your usual leg routine, you could be missing out on some big-time gains, whether it be in strength or endurance.

When you’re looking for something besides the traditional squat/leg press/lunge workout, it’s time to hit the kettlebells. We asked Mike Stehle, owner and trainer at Training Room Online, for one of his secret 2-in-1 workout routine to leave your quads and hamstrings screaming.

Workout One: STRENGTH

If your priorities are brute strength and musclegrowth, complete three to five rounds of this routine with two minutes of rest between exercises to facilitate effective recovery.

Beginner athletes: Perform five repetitions per exercise.

Intermediate to advanced athletes: Perform 8-12 repetitions.

Exercise One: Kettlebell Deadlift

Exercise Two: Kettlebell High Pull to Squat

Exercise Three: Two-Handed Swing

Exercise Four: Threaded Kettlebell Lunge

Exercise Five: Traveling Swings Forward

Exercise Six: Traveling Swings Backward

Exercise Seven: Side-Stepping Swings

Workout Two: CONDITIONING

Take a look at the exercises below. Look familiar? They should: If you’re looking to develop high levels of muscular endurance and stamina, the same exercises as the strength complex can easily become a conditioning complex. The only difference? This time, you’re aiming to complete as many rounds as possible in 20 minutes. Just be sure to use a lighter kettlebell—you’ll be doing far more volume, so it’s only natural to use weight you can handle for far more reps.

Beginner athletes: Perform 5 repetitions per exercise.

Intermediate to advanced athletes: perform 8-12 repetitions.

Exercise One: Kettlebell Deadlift

Exercise Two: Kettlebell High Pull to Squat

Exercise Three: Two-Handed Swing

Exercise Four: Threaded Kettlebell Lunge

Exercise Five: Traveling Swings Forward

Exercise Six: Traveling Swings Backward

Exercise Seven: Side-Stepping Swings