If you’re comfortable with your usual leg routine, you could be missing out on some big-time gains, whether it be in strength or endurance.
When you’re looking for something besides the traditional squat/leg press/lunge workout, it’s time to hit the kettlebells. We asked Mike Stehle, owner and trainer at Training Room Online, for one of his secret 2-in-1 workout routine to leave your quads and hamstrings screaming.
WORKOUT ONE: STRENGTH
If your priorities are brute strength and muscle growth, complete three to five rounds of this routine with two minutes of rest between exercises to facilitate effective recovery.
Beginner athletes: Perform five repetitions per exercise.
Intermediate to advanced athletes: Perform 8-12 repetitions.
Exercise One: Kettlebell Deadlift
Exercise Two: Kettlebell High Pull to Squat
Exercise Three: Two-Handed Swing
Exercise Four: Threaded Kettlebell Lunge
Exercise Five: Traveling Swings Forward
Exercise Six: Traveling Swings Backward
Exercise Seven: Side-Stepping Swings
WORKOUT TWO: CONDITIONING
Take a look at the exercises below. Look familiar? They should: If you’re looking to develop high levels of muscular endurance and stamina, the same exercises as the strength complex can easily become a conditioning complex. The only difference? This time, you’re aiming to complete as many rounds as possible in 20 minutes. Just be sure to use a lighter kettlebell—you’ll be doing far more volume, so it’s only natural to use weight you can handle for far more reps.
Beginner athletes: Perform 5 repetitions per exercise.
Intermediate to advanced athletes: perform 8-12 repetitions.
Exercise One: Kettlebell Deadlift
Exercise Two: Kettlebell High Pull to Squat
Exercise Three: Two-Handed Swing
Exercise Four: Threaded Kettlebell Lunge
Exercise Five: Traveling Swings Forward
Exercise Six: Traveling Swings Backward
Exercise Seven: Side-Stepping Swings
