30 minute advanced lower body workout with kettlebells and a resistance band at home

Here's everything you need to try our 30 minute advanced lower body workout with kettlebells and a resistance band at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • KB Walking Deadlift
  • Circuit 2
  • Front Rack KB Squat
  • Wide Stance KB Straight Leg Deadlift
  • Single Arm KB Waiter Squat

Circuit 1

Complete this round 3 times.

KB Walking Deadlift

Complete 9 repetitions

Coaching Tips For KB Walking Deadlift

Follow these cues to perform KB Walking Deadlift correctly:

  • Make sure as much weight is going through the front foot and the back foot has the toes pressed into the floor
  • Only hinge to where your able to maintain an arch in the lower back.

Circuit 2

Complete this round 3 times.

Front Rack KB Squat

Complete 18 repetitions

Coaching Tips For Front Rack KB Squat

Follow these cues to perform Front Rack KB Squat correctly:

  • Find a comfortable position with the kettlebells in the front rack position
  • Keep the torso angle as straight as possible
  • Don't move the kettlebells as you squat.

Wide Stance KB Straight Leg Deadlift

Complete 14 repetitions

Coaching Tips For Wide Stance KB Straight Leg Deadlift

Follow these cues to perform Wide Stance KB Straight Leg Deadlift correctly:

  • With a wide stance, bend slightly at the knees and the hips, fold into the hip crease maintaining an arch in the lower back
  • Feel the tension in the hamstrings
  • Only go as far as your able to maintain an arch in the lower back.

Single Arm KB Waiter Squat

Complete 12 repetitions

Coaching Tips For Single Arm KB Waiter Squat

Follow these cues to perform Single Arm KB Waiter Squat correctly:

  • Keep shoulders as square as possible
  • Keep torso angle verticle.

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This workout was made by Sean Klein

Sean Klein

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