Are you limited on equipment and looking for ways to train your legs, glutes, and core? This kettlebell workout delivers. It’s a simple and challenging workout designed to push you with the limited equipment you have. Whether you’re training at home or in the gym, one kettlebell is all you need. You’ll perform five key exercises—each for five sets—with built-in progression. If you stay consistent and track your progress, you can expect serious lower-body gains.
Warm-Up
Engage the muscles before loading them. This aspect is more significant than many people realise.
•Bodyweight squats – 2 sets of 15
•Hip circles – 30 seconds each direction
•Glute bridges – 2 sets of 12
•World’s greatest stretch – 30 seconds per side
•Bodyweight lunges – 1 set of 10 each leg
Kettlebell Sumo Squat
5 sets of 12 reps
Wide stance. Kettlebell held in front. Push knees out.
• Focus on depth and engaging the glutes
• Keep the core tight throughout
• A slight increase in weight with each set helps to push progress
Kettlebell Swing
5 sets of 15 repetitions
Hinge at the hips. Keep your arms relaxed.
• Focus on power, not control
• Squeeze your glutes firmly at the top
• Increase the pace or weight as you gain strength
Kettlebell Reverse Lunge
5 sets of 12 repetitions per leg.
Hold the bell in a chest or rack position.
• Step back with control.
• Ensure your front knee is aligned over your ankle.
• Use a heavier bell in later sets if balance is maintained.
Kettlebell RDL (Romanian Deadlift)
5 sets of 10 reps.
Slight knee bend. Hips move back. Kettlebell stays close to your legs.
• Feel the stretch in your hamstrings.
• Drive back up using your glutes.
• Add weight once you have mastered the hinge.
Goblet Squat
5 sets of 12 reps
Hold the bell close to your chest, with elbows down and chest tall.
• Go as deep as your mobility allows.
• Don’t bounce—maintain control.
• Pause at the bottom for added time under tension.
Progressive Overload Strategy
Repeat this workout weekly, but don’t repeat the effort—increase it.
Here’s how:
• Add 2–4 kg every few weeks
• Slightly reduce rest time
• Incorporate pauses or tempo changes
• Log each set using the 12REPS app
Progression doesn’t occur by chance; you need to track your numbers.
