15 Min Lower Body Kettlebell Workout at Home

15 Min Lower Body Kettlebell Workout at Home is another excellent finisher workout from Caroline Girvin. I adore finisher workouts like these. Heather Robertson has quite a few excellent finishers and I use them a lot. Now I need to explore more of Caroline’s shorts to see if they are all as good as her two 15 minute kettlebell workouts. This kettlebell workout is exactly what the title describes–a lower body workout. I used it to finish off one of Caroline’s other, longer kettlebell workouts and it did the job perfectly. I was already worn out from the kettlebell workout I had just completed so this workout literally finished me off. I was done! The stretch is really short, so I added on some additional stretches (pigeon, down dog, child’s pose) before calling my workout “finished.” In the future I will probably add on a longer more structured stretch to the end of this workout since I will always be using it as a finisher.

15 Min Lower Body Kettlebell Workout at Home is 17:31 minutes; 1:30 minute intro, no warm up and 1 minute stretch. Equipment: kettlebell(s). Caroline is using a 16kg/35 pound kettlebell. The kettlebell weights listed below are what I used. This workout is done interval fashion: each exercise is done for 40 seconds followed by 20 seconds of recovery. There is a timer in the upper right 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.

  1. Goblet squat (hold KB in both hands by bell) (25# KB)
  2. Sumo squat (holding KB in both hands by horn) (35# KB)
  3. Pass through lunge (forward lunge, passing KB to other hand under front thigh when in lunge) (20# KB)
  4. Repeat #3 on other leg
  5. Uneven lunge (static/stationary lunge holding KB in one hand) (20# KB)
  6. Repeat #5 on other side of body
  7. Curtsy/cross-back lunge (20# KB)
  8. Repeat #7 on other leg
  9. Alternating single arm kettlebell swing (20# KB)
  10. Staggered Romanian deadlift (single leg deadlift) (25# KB)
  11. Repeat #10 on other side of body
  12. Squat to swing (traditional kettlebell swing alternated with a squat swing) (20# KB)
  13. Romanian deadlift (35# KB)
  14. Alternating lateral lunge (this is done Cossack squat style: holding KB by horn in both hands, do alternating side lunges but the straight leg is rotated so heel is on floor and toe is raised to ceiling) (25# KB)
  15. Double hand kettlebell swing (25# 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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