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05-02-2017

Strengthen Your Legs with These Kettle Bell Moves

Katie Uhran

By Katie Uhran, ACKTIVE LIFE

Spring is here and we can FINALLY take our workouts outside to enjoy the Vitamin D and the warmer temperatures! So grab your kettle bell or a dumbbell and start tackling these moves. You’ll build strong legs to help you with your running, cycling, swimming, walking, and daily activities. As always, if you have any questions, don’t be afraid to ask me. Enjoy!

• Perform 3 sets of 15 – 20 repetitions;
• Rest 30 – 45 seconds between each set;
• Focus on FORM: Slow and steady, keep good posture, and engage your core!

Squat with Kettle Bell

Keep your feet hip width distance, while keeping the kettle bell at your chest the entire time. Slowly squat down until your elbows touch your knees and then slowly come back up. Remember to keep the weight in your heels and core engaged.

Side Lunge with Kettle Bell

Take your time with this move! It requires balance, strength, and focus. Keep the KB at your chest the entire time. Take a wide step to the side, until your leg is straight. Make sure to stick your butt out and go low until your elbow touches the bent knee. Slowly come back up and back to center. Repeat on the other side.

Plies with Kettle Bell

Keep a wide stance and make sure that your toes are facing 10:00 and 2:00 PM. Keep the KB at your hips in a relaxed position. Slowly lower down until the KB almost touches the ground and then slowly come back up to the starting position. Make sure to keep your shoulders back, core engaged, and your weight in your heels.

One-Leg Deadlift with Kettle Bell

A challenging, but great move for your butt and hamstrings, this move also requires a lot of balance, patience, and stability. Keep the KB in one hand and a slight bend in the standing leg. Slowly hinge forward until your chest is almost parallel to the ground, while letting the KB hang to the side. Once you are parallel to the ground, slowly come back up to the starting position. Repeat the 15 – 20 repetitions on one side and then repeat on the other.

We recommend that you consult with your physician before beginning any new exercise program. Only try this workout if you are heart healthy and in good physical condition. fairlife, LLC will not be responsible or liable for any injury or harm you sustain as a result of this workout. By voluntarily performing this fitness exercise, you assume the risk of any resulting injury, and agree to release and discharge fairlife from any and all claims or causes of action, known or unknown, related to this workout.

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