Kick start your summer ready body with this Kettlebell Lower Body Super Set
I did a quick poll on the FYM Facebook page about what workout clips you would like to see me film on my back deck. There were many requests for Kettlebells and Lower
Body exercises – so I combined the two into a fun, lower body super set!
Have a workout clip request?
Post your request on the >>> FYM FaceBook Fan Page.
Add this lower body super set to your summer ready workout routine to burn more fat in less time, boost your metabolism and help you “tighten” and “tone” your hips, thighs and butt!
This super set combo is designed to challenge all the muscles large muscle in your lower body so stay challenged, burn more calories and see faster results!
All you need is a step and a Kettlebell (sure you can substitute and use a dumbbell). Oh yeah…and be prepared to work with intensity! This not only supercharges your metabolism but means your workouts are done in a flash!
As always, consult with your Dr before beginning a new workout or exercise routine.
A1: KB Step Up to Reverse Lunge
Perform 5-10 Repetitions on Each Leg
Holding a KB at chest level, step up onto the bench with your LEFT leg – squeezing your glutes and thighs, raise your RIGHT foot to lightly tap the bench. Lower your RIGHT leg to the floor and in the same motion, lower your left and step back into a reverse lunge. Bring your Left leg right back UP and step up to Repeat this sequence You will perform all repetitions on one leg before switching to the next.
A2: Kettlebell Swings
Perform 15-30 Swings
With feet slightly wider than shoulder width apart, hike the KB behind your hips. As you come back to stand, fully extend your hips and quickly contract your glutes forcing the KB up to shoulder level, arms extended, but not locked. Gravity allows KB to fall back behind hips as you bend at waist into start position. Repeat and be sure the force of the swing comes from your hips as you contract your glutes – think of popping your hips forward. This is a quick motion, all the force is lower body based – your arms are NOT lifting the KB.
Perform these 2 moves in a row with little to no rest, three times in a row.
Your Lower Body Fat Burning Super Set will look like this:
A1
A2
A1
A2
A1
A2
REST
For a complete Fat Burning workout follow with 2 more super sets that challenge your upper body and core.
Need fat burning workout ideas?
Grab fresh new fat burning workouts each month at ClubFYM.com or get 28 weeks worth of workouts from your complete Fit Yummy Mummy Fat Loss System
Burn More Lower Body Fat! Just to clarify – no amount of “hip, thigh, or butt exercises” will give you the lower body fat burn your looking for. This thinking is tied to the myth of spot reduction. Fat loss is a total body process. When you workout in ways that boost your metabolism using Full Body Resistance Training Moves (yes, like Fit Yummy Mummy’s 16 week workout plan) – you will begin to lose more inches, look more defined and toned plus have an abundant amount of energy!
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Can’t wait to try these…could they be used as IT?
It is a challenging combo~ yes, swings can be used for Intervals.
What weight kettlebell do you suggest using?
Thanks
Linda
In this video I used a 12 kg. Based on your strength and fitness levels you could go lower or higher.
I love the kettlebell workouts. I’m using a 5lb kettlebell and wondering if I need a heavier one since I’m feeling stronger and not as challenged.
I am going to add this into my May workouts, I am soooo keen to start using my KB, it has been collecting dust since I got it. Time I jumped right in! Thank you!
Was that your cute little baby bump in the video? Amazing! My respect for you just went up another 10 spots. That gave me the motivation to lift & get on the elliptical today. Thanks. Good luck to you.
Awesome exercises Holly!!
Ummmm, are you sure you’re pregnant? You still look amazing!!!
Aren’t those kettle bell swings bad for your uterus wall! While being pregnant or are these only for non pregnant people!
Bonitha….
Kettlebell swings are executed by engaging the glutes and hamstrings. The power of the move originates from your lower body.
Yes the core is involved…and when performing any exercise or full body move your core is engaged.
I will point out that Kettlebell swings should not be performed without proper instruction. I spent several months taking introductory KB classes, progressing with the challenge of the moves and the skill of the workouts along with my knowledge of the hows and whys before completing my KB certification through Kettlebell Athletics.
Therefore, KBs are simply a workout tool I know how to use properly and had been using prior to becoming pregnant so I am not harming my body in any way.
Thanks for your concern.
You say to ‘work with intensity’ and that’s great advice. Lots of people want to work out, but few know how to keep the intensity level up in a range that accomplishes something. Bells give you a way to focus on the workout intensity instead of being distracted by lots of complicated workout equipment. Good article.