Killer functional kettlebell/dumbbell workout for legs and core.

Hey!
    
Never skip leg day!

Todays challenge will be focused on legs and core. We will do three rounds each pattern, trying to minimize the breaks in between! Between is pattern pair, have a 1-2minute break. We combine leg movents with abs, in order to hold the legs up, so that they can regenerate. While your legs will recover like this faster, you can do the whole workout untill the end. Even though, I must say that it was brutal! The idea of the workout is to improve the functional movements and power of legs, but to avoid the stiffness and tiredness with the active recovery for the legs in between. We did it with dumbbells (5kg and 10kg) you can also do with kettlebell. Good luck!

Always alternate between these two sets

1- A) 50 front kicks (25 per side)       B) 20 Kettlebell swings

 2- A) Lunges (10 per side)                 B) Bicycle abs (40)

3- A) 15 Front squats (as low as possible)  B) 30 russian twist

  

4- A) one legged romanian deadlift and row (8 per side)       B) 16 leg raises

5- A) 10 kettlebell high pulls             B) 15 Rower Sit-Up

      
                                                

6- A) Wall sit (1 minute)                   B) 100 toe raises

 

 By,

Robert