Dena’s New Leg Routine

This round robin kettlebell routine is guaranteed to increase your performance and stamina, and will comprehensively shape the core, butt and legs.  At first blush, you will likely say this routine’s too easy, but the goal is not to max out and burnout in the first round.  The goal is to keep moving, punch out a round, rest for a minute and then go again.  I promise after several rounds you’ll start to feel the wear.  I’d recommend 10 rounds using a 20 pound kettlebell for women and a 35 pounder for men.  This should take between 30-45 minutes:

5 Cossack Squats to each side.

10 Squats holding the bell beneath the chin.

10 Straight leg dead lifts.

10 Squats holding the bell behind the neck.  This will posture you farther forward.

5 Single leg deadlifts per leg.

5 Snatches each arm.

10 Swings

10 Suma Squats

Each round should take about 3 minutes.  Again, don’t kill yourself with a heavy weight or work until failure.  Keep moving through the exercises.  This is about work volume – getting in the time and comprehensively working all muscles.  IF ANY WOMAN DOES THIS ROUTINE 3 TIMES A WEEK AND NOTHING ELSE – I PROMISE YOU WILL LOOK LIKE A SUPER MODEL – if you also eat correctly:)

Suma squat – holding the kettlebell between the legs.  A Dena 2012 081

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