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