45 minute intermediate leg workout with kettlebells

Here's everything you need to try our 45 minute intermediate leg workout with kettlebells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Goblet Kickstand Pistol Squat
  • Circuit 2
  • Wide Stance KB Straight Leg Deadlift
  • Circuit 3
  • Goblet Squat
  • Assissted Single Leg KB Straight Leg Deadlift
  • KB Staggered Stance Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

Goblet Kickstand Pistol Squat

Complete 8 repetitions

Coaching Tips For Goblet Kickstand Pistol Squat

Follow these cues to perform Goblet Kickstand Pistol Squat correctly:

  • Try and use the front leg as much as able
  • The back leg will act as support and lift some of the weight
  • The front knee can move forward here
  • Keep the torso angle as upright as possible.

Circuit 2

Complete this round 3 times.

Wide Stance KB Straight Leg Deadlift

Complete 10 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.

Circuit 3

Complete this round 3 times.

Goblet Squat

Complete 14 repetitions

Coaching Tips For Goblet Squat

Follow these cues to perform Goblet Squat correctly:

  • Keep the torso angle upright throughout
  • Keep feet on the floor the entire movement
  • Depth is based on hip mobility, don't force depth but use your full range.

Assissted Single Leg KB Straight Leg Deadlift

Complete 6 repetitions

Coaching Tips For Assissted Single Leg KB Straight Leg Deadlift

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

  • Keep the shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the kettlebell close to the body
  • Maintain an arch in the lower back.

KB Staggered Stance Straight Leg Deadlift

Complete 8 repetitions

Coaching Tips For KB Staggered Stance Straight Leg Deadlift

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

  • Maintain an arch in the lower back throughout
  • Use the back leg in a kickstand as a guide, remain on your toes.

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This workout was made by Sean Klein

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