If I can have only 2 pieces of fitness equipment at home, the second one will be a kettlebell. The first one will be dumbbells, in case you wonder, just because they are a bit more versatile for upper body. But when it comes to the lower body, a kettlebell workout is perfect for targeting the legs, glutes and hamstrings.
A kettlebell workout can serve different goals. It can burn fat and/or help to build muscle depending on the pace, number of reps and the breaks in between (check out the section after the videos for more details on this).
So here they are: the best legs and glutes kettlebell exercises that you can do from the comfort of your home.
1.Kettlebell squat
2.Kettlebell swing
3.Kettlebell deadlift
4.Single leg kettlebell deadlift
How to perform the kettlebell exercises:
If you are looking to burn fat:
• do all 4 exercises for 10 reps one after the other
• no breaks between the exercises
• fast pace
• rest for 120 seconds
• repeat 2 more times with 120 seconds rest in between
If your goal is to build muscle and gain strength:
• Do each exercise for 15 reps
• 3 sets
• 60 seconds break between sets
• Then move to the next exercise
• Steady, slow pace, focusing your mind on the muscles you are targeting
