Home Workout for Legs & Back (Using 1 Kettle Bell or Dumbbell)

Home Workout for Legs & Back (Using 1 Kettle Bell or Dumbbell)

This home workout for legs & back requires only a single kettle bell or dumbbell. I’m gonna show you how to get maximum results with minimal equipment!

For women, if you are a beginner, I recommend using no more than 8kg/17lbs for this routine. For some, 6kg/13lbs will be enough, but if you are more advanced you will need a kettle or dumbbell that weighs at least 10kg/22lbs. For the guys, 10kg/22lbs-12kg/26lbs should work well for beginners, and 16kg/35lbs+ for the veterans. If you are short on weight then don’t worry. All you need to do is add more reps to these sets, or take away a few reps if the weight is too heavy. I’ll leave it up to you to decide!

SHOULD I WARM-UP BEFORE TRAINING?

Go here for my recommended stretches and warm-ups: https://youtu.be/JFdvISOXmY4

LET’S GET STARTED!

Watch the video below if you would like me to take you through the whole workout.

CIRCUIT 1:

  • Single Arm Bulgarian Squat – 8-12 reps on each
  • Single Leg & Arm Dead Lift – 8-12 reps on each
  • Single Leg & Arm Side Split Squat – 8-12 reps on each
  • 1-2 mins rest
  • 3-5 sets

CIRCUIT 2:

  • Single Leg & Arm Cleans – 8-10 reps on each
  • Racked Single Arm Box Step-Up – 8-12 reps on each
  • Bent OVer Single Arm Row – 10-20 reps on each
  • 1-2 mins rest
  • 3-5 sets

CIRCUIT 3:

  • Single Arm Overhead Tetris Lunges – 5-6 reps on each
  • Swinging Jump Squats – maximum reps
  • 1-2 mins rest
  • 3-5 sets

GOOD LUCK!

 

Single Arm Row with Resistance Band

Single Arm Row with Resistance Band

Switch up your single arm row with a resistance band instead of using dumbbells or cables in order to add a new dynamic to your load of resistance!

Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps

Key Points:

  • Attach the band to a stable apparatus
  • Keep your chest high, back straight and shoulders back
  • Take a square stance and hold the band with your arm extended
  • Pull towards your waist while twisting your torso
  • Use a slow, controlled movement when returning your arm back into the extended position
  • Use full range of motion
  • Train both sides evenly

 

Skydivers: Exercise for Posture

Skydivers: Exercise for Posture

SKYDIVERS: EXERCISE FOR POSTURE

The skydiver is a great exercise for posture that will engage the lats, upper back, and muscles that maintain the integrity of shape in the spinal column.

Targeted Muscles: Posterior Postural Group

Key Points:

  • Lay face down on the floor with your arms by your sides and palms facing the ceiling
  • Lift your chest off the floor, arching your back as much as possible
  • Bring your hands up, drive them upwards and squeeze your shoulder blades together
  • Release and repeat
  • Use full range of motion

 

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