Kickass Kettlebell Series Day 1: Leg Workout

Since it is only a 5 day series, I decided to do Caroline Girvin‘s Kickass Kettlebell Series as a “program”; though 5 days isn’t really a program unless you are repeating it. I am also doing all of her other kettlebell workouts. So this week, the majority of my reviews will be Caroline’s kettlebell workouts and I started with Kickass Kettlebell Series Day 1: Leg Workout. It is an excellent lower body kettlebell workout. Very enjoyable. This workout contains no complicated or dangerous to the newbie kettlebell moves. She does have her squat and swing, which I had never done or seen before doing her 30 Minute Full Body Kettlebell Workout | Supersets, but it’s not a complicated move. I really like it. I was a bit conservative with my kettlebell weights this morning because I did a lower body workout yesterday, so there are several exercises that I could have used a 25 pound kettlebell instead of a 20 pound kettlebell. Same with the 35 pound kettlebell; I could have used a heavier kettlebell for all of those exercises. I didn’t find this workout as advanced as Caroline’s EPIC workouts that I’ve done, but of course, had I been using heavier kettlebells I might have found it more challenging. Had I been using a my 35 kettlebell for everything like Caroline did, I am sure I would be giving a different report! Still, I enjoyed it and my lower body was worked nicely.

The exercises are done interval fashion: 45 seconds of work followed by 15 seconds of recovery. There is a timer in the upper left hand corner of the screen, counting down your intervals and recoveries. Caroline previews your next exercise during the recovery. This workout is set to great music, no talking. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. There is also a lot of other instruction on screen to help you through the workout.

Kickass Kettlebell Series Day 1: Leg Workout is 35:43 minutes; 1 minute intro, no warm up and 3:30 minute stretch. I did Caroline’s 5 minute full body warm up before starting this workout. Equipment: kettlebell(s), a chair or step for Bulgarian lunges and a fitness mat. Caroline is using 16kg/35 pound kettlebell. I used a 20 pound kettlebell and a 35 pound kettlebell. The weights listed below are what I used.

  1. Uneven squat (squat with KB racked at one shoulder) (20# KB)
  2. Repeat #1 with KB racked at other shoulder
  3. Repeat #1 & 2
  4. 1.5 rep sumo squats (legs wide, toes turned out, hold KB in both hands between legs, pulse once at bottom of sumo squat) (35# KB)
  5. Repeat #4
  6. 1/2 rep sumo squats (same position as #4, lower deep into sumo squat but never raise all the way, raise halfway up then lower (like a slow pulse at bottom of squat) (35# KB)
  7. Repeat #6
  8. Squat to swing (traditional kettlebell swing alternated with a squat swing) (20# KB)
  9. Bulgarian lunge (one leg is elevated on chair or step behind you, KB is held in same side hand as front leg) (20# KB)
  10. Repeat #9 on other leg
  11. Repeat #9 & 10
  12. Static lunge (stationary lunges holding KB in same side hand as front leg) (20# KB)
  13. Repeat #12 on other leg
  14. Repeat #12 & 13
  15. Repeat #8
  16. 1.5 Rep RDL (wide leg deadlift, pulse KB once at bottom of deadlift) (35# KB)
  17. Repeat #16
  18. Staggered squat (in a split stance with legs relatively close together, squat in this position, KB held in same side hand as front leg) (20# KB)
  19. Repeat #18 with leg positions switched
  20. Repeat #18 & 19
  21. Repeat #8
  22. Staggered RDL (single leg deadlift, legs are in split stance and all of your weight is in the front leg, hold KB in same side hand as front leg)(20# KB)
  23. Repeat #22 on other leg
  24. Repeat #22 & 23

Finisher (done for 2 minutes, no breaks–I had my 35 pound kettlebell close by so I was able to make the swap quickly):

  1. Squat to swing (45 seconds) (20# KB)
  2. Sumo squat pulses (15 seconds) (35# KB)
  3. Sumo squats, full range (45 seconds) (35# KB)
  4. Sumo squat pulses (15 seconds) (35# KB)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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