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Functional PUMP: 12-Minute Kettlebell Leg Workout | Follow Along & Boost Your Lower Body Strength

Posted by Jay Maryniak on
Functional PUMP: 12-Minute Kettlebell Leg Workout | Follow Along & Boost Your Lower Body Strength

Welcome to this 12-minute kettlebell leg workout designed to target your quads, glutes, and hamstrings.

This functional pump session consists of 12 different exercises, each performed for 40 seconds followed by a 20-second rest in between.

With a variety of modifications and intensity adjustments, this routine can be customized to your fitness level.

Join us and follow along to get your lower body fired up and strong!

Workout Breakdown:

  1. Kettlebell Hike to Swing

  • Begin in a squat stance with feet a little wider than shoulder-width.
  • Hike the kettlebell through your legs and power up with your glutes.
  • Keep your back straight and engage your lats.
  1. Continuous Kettlebell Swings 

  • Power up with your glutes and hamstrings.
  • Keep your spine neutral and hike the kettlebell high in the crotch.
  • Guide the kettlebell to shoulder or eye level using your arms.
  1. Single Arm Front Squat

  • Hold the kettlebell tight to your body and perform squats.
  • Keep your core braced and elbow tight to your body.
  • Switch arms after 20 seconds.
  1. Goblet Squat 

  • Hold the kettlebell by the horns or base and perform squats.
  • Lower down with control and flex your quads at the top.
  1. Single Leg RDLs

  • Balance on one leg with a slight bend in the knee.
  • Perform the RDL, focusing on hamstring and glute engagement.
  • Switch legs after 20 seconds.
  1. RDL 

  • With a slight bend in your knees, lower down until you feel a stretch in your hamstrings.
  • Power up with your hamstrings and glutes.
  1. Front Rack Back Lunges

  • Hold the kettlebell in the front rack position and perform alternating back lunges.
  • Keep your core braced and chest up.
  1. Lateral Lunges 

  • Hold a kettlebell in each hand and perform alternating lateral lunges.
  • Keep your chest up and heel down during the lunges.
  1. Kettlebell Good Morning

  • Pin the kettlebell to your sternum and hinge at the waist.
  • Squeeze your glutes at the top.
  1. Suitcase Deadlift

  • Perform a single-arm deadlift, focusing on hamstring and glute engagement.
  • Switch arms after 20 seconds.
  1. Goblet Squat Get-Ups 

  • Hold the kettlebell in the goblet position and squat down to your knees.
  • Stand back up and alternate sides.
  1. Kettlebell Jump Squats 

  • Hold a kettlebell in each hand and perform jump squats.
  • Focus on keeping your chest up and driving your knees out.

Conclusion

This 12-minute kettlebell leg workout is designed to get your lower body fired up and strong.

Whether you're a beginner or advanced athlete, you can adjust the intensity by modifying the exercises or using different weights.

Remember to focus on your form and challenge yourself to get the most out of this workout.

If you enjoyed this routine, be sure to like, comment, and subscribe for more workouts like this. See you in the next workout!

 

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