Workout of the week: 12-min lower-body strength and conditioning

ALL LEVELS / lower-body strength and conditioning workout / 12 minutes

Equipment: Kettlebells

Building strength and conditioning in your lower body is like laying the groundwork for a solid fortress. It’s essential to create stability and mobility in everyday life, in simple tasks that go from lifting groceries to strolling with ease. So, the message is clear: don’t skip leg day!

This lower-body strength and conditioning workout will help you do exactly that. It’s a workout for time, with 3 rounds and different reps between rounds — you’ll follow a 21-15-9 reps format. Although this is a workout for time, the goal is to complete it in under 12 minutes.

Goblet squats
Kettlebell swings
Jumping lunges

Let’s do this lower-body workout!

WORKOUT SETUP

3 exercises
3 rounds
21-15-9 reps format
12 minutes total
Equipment: Kettlebells

WORKOUT EXERCISE LIST

3 rounds

1 – GOBLET SQUATS

21-15-9 reps

Hold two kettlebells, one in each hand.
Keep your core tight.
Drive your hips up.
Keep your weight through the centre of your feet.

2 – KETTLEBELL SWINGS

21-15-9 reps

Hold the kettlebell with both hands.
Hinge the hips to initiate the swing movement.
Rapidly drive hip extension to swing the kettlebell upwards.
Control your swing descent with a hip hinge by swinging the kettlebell between your legs.
Repeat.

3 – JUMPING LUNGES

21-15-9 reps

Stand with feet hip-width apart, core engaged, and shoulders set
Jump straight up and split the legs into a lunge, allowing the back knee to drop close to the floor. Keep the core engaged and the torso upright. Use the arms in opposition to the legs to counterbalance the movement (if necessary).
As soon as you hit the lowest point, explosively jump upwards and split the legs on the other side. Maintain your balance and position throughout the movement.