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

by Tay Gabbidon | Apr 14, 2020 | Blog, Exercises, Exercises - Back, Exercises - Legs

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!