30 minute intermediate leg workout with kettlebells and a resistance band at home

Here's everything you need to try our 30 minute intermediate leg 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
01/04/24
In This Workout
  • Circuit 1
  • KB Narrow Stance Squat
  • KB B-Stance Straight Leg Deadlift
  • Circuit 2
  • KB Single Leg Straight Leg Deadlift
  • KB Walking Deadlift

Circuit 1

Complete this round 3 times.

KB Narrow Stance Squat

Complete 14 repetitions

Coaching Tips For KB Narrow Stance Squat

Follow these cues to perform KB Narrow Stance Squat correctly:

  • In a narrower stance than a traditional squat
  • Keep the torso angle as straight as possible
  • The knees will shift forward, this is normal
  • This will put emphasis on the quads.

KB B-Stance Straight Leg Deadlift

Complete 7 repetitions

Coaching Tips For KB B-Stance Straight Leg Deadlift

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

  • Make sure you keep the supporting foot facing outward and on your tip toes
  • Only hinge to where your able to maintain an arch in the lower back.

Circuit 2

Complete this round 3 times.

KB Single Leg Straight Leg Deadlift

Complete 7 repetitions

Coaching Tips For KB Single Leg Straight Leg Deadlift

Follow these cues to perform KB Single Leg Straight Leg Deadlift correctly:

  • Keep shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the KB close to the body
  • Stability is more important than weight.

KB Walking Deadlift

Complete 7 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.

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This workout was made by Sean Klein

Sean Klein

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