Lower Body Kettlebell Strength

Nov 21, 2017 | Workouts

Male trainer doing a kettlebell swing

By Zach Spencer, ClubSport Oregon Personal Trainer

There’s a few reasons people suggest you don’t skip leg day (including to avoid becoming a meme). From a simple walk to intense cardio sessions and endurance events, most of us rely on our legs for various everyday tasks and more demanding physical activities. To make sure your lower body is primed for any challenge, try this month’s workout. Simple but extremely effective, it’s designed to strengthen your legs so you can propel yourself farther, increase leg endurance so you can go longer, and injury-proof your body so you can avoid setbacks. Additionally, because many lower body exercises can be done as calorie-torching compound exercises, you can expect to create lean muscle mass in your legs, chest, back, and arms. Add it to your routine today!

The Warmup

Complete 2 rounds

Kettlebell Deadlifts

10 reps

Bodyweight Squats

10 reps

Reverse Lunges

10 reps per side

Kettlebell Swings

Kettlebell Swings

10 swings every minute on the minute (EMOM) for 10 minutes

The Workout

Complete 5 rounds. Rest 60-90 seconds between each round.

Kettlebell Goblet Squats

10 reps

Split Hops

20 reps

Kettlebell Cossack Squats

10 reps on each side


Meet Zach Spencer

Personal Trainer Zach Spencer is a wellness enthusiast who believes a healthy lifestyle is a happy lifestyle. He is eager to share his knowledge to help others live life to the fullest. He employs a comprehensive approach to exercise and nutrition as the foundation of a healthy lifestyle and the pathway to a happy life. His goal is to bring out the best in everyone using movement as a medium. His love for fitness stems from his involvement in athletics at a young age. He enjoys working with kettlebells and playing football, baseball, and basketball. He specializes in performance training that aids in athleticism and weight management. He is committed to using innovative and personalized exercise programs to help mold a better you.


All Articles

Unlock the Power of Togetherness with the Friends Resort Membership

Unlock the Power of Togetherness with the Friends Resort Membership

In today’s fast-paced world, maintaining connections with our loved ones can be a challenge. Recognizing this, ClubSport has introduced an exciting new membership option – the Friends Resort Membership. This innovative membership allows you to share your fitness journey with someone in or outside your household, such as a friend, colleague, cousin, or your favorite person while enjoying reduced dues per member. Let’s explore the myriad benefits of this new membership type and how it can transform your fitness experience.

read more
Improving Your Squat to Achieve Peak Performance

Improving Your Squat to Achieve Peak Performance

Squats are a cornerstone exercise in many fitness routines, renowned for their ability to build strength, enhance muscle tone, and improve overall physical performance. Whether you’re a seasoned athlete, a fitness enthusiast, or someone just starting their journey towards better health, improving your squat technique and strength can offer a multitude of benefits. In this blog post, we’ll delve into why squats are so vital and provide a comprehensive workout plan to help you elevate your squat game.

read more
5 Ways to Celebrate Self-Care at ClubSport

5 Ways to Celebrate Self-Care at ClubSport

Did you know July 24 is International Self-Care Day? It’s the perfect reminder to prioritize our physical and mental well-being. In our busy lives, finding time for self-care can be tough, but that’s where ClubSport comes in! With a huge array of fitness options and indulgent spa services, self-care has never been easier or more convenient. From working out to winding down, ClubSport is here to support your health and wellness journey.

read more
20-Minute Full Body Blast

20-Minute Full Body Blast

If you’re looking for a quick, efficient, and effective workout to fit into your busy schedule, look no further! This 20-Minute Full Body Blast combines the power of rowing with a series of targeted exercises designed to work every major muscle group. Whether you’re a beginner or a seasoned athlete, this routine will help you build strength, endurance, and flexibility.

read more