@austinhaslam: Head to the link in my bio if you’re ready to get into kettlebell training but don’t know where to start. I’ll send you a full week of training from my 8-week kettlebell training program—on me. This is a brutally effective beginner kettlebell complex for your lower body. All you need is one kettlebell, 20 minutes, and as many rounds as possible. This workout builds strength, power, mobility, balance, conditioning, and grip strength all at the same time. The best part? You never put the kettlebell down through the first four movements, so your grip, core, and upper back are working just as hard as your legs. 20-Minute AMRAP • 10 Swings • 10 Goblet Squats • 10 Reverse Lunges (5/side) • 10 Cossack Squats (5/side) • 10 KB Sumo Jump Squats Weight Suggestions I used a 20 kg/44 lb bell.  🏋️ Beginner: 8-12 kg (18-26 lb) 🏋️ Intermediate: 16-20 kg (35-44 lb) 🏋️ Advanced: 20-28 kg+ (44-62+ lb) Choose a weight that challenges you while allowing you to complete every round with great technique. Master the movement first, then master it under fatigue before increasing the weight. Scaling Options ⬇️ Make it Easier • Reduce the workout to 10-15 minutes. • Perform bodyweight reverse lunges or Cossack squats. • Replace the jump squats with KB sumo squats, or normal jump squats.  ⬆️ Make it Harder • Increase the kettlebell weight. • Extend the workout to 30 minutes. Movement Cues Swings: Explode through the hips—not the arms. Goblet Squats: Stay tall, brace your core, and squat deep. Reverse Lunges: Drive through the front heel and stay balanced. Cossack Squats: Sit into one hip while keeping the opposite leg straight to build lateral strength and hip mobility. KB Sumo Jump Squats: Explode off the floor and land softly under control. Follow for more highly effective workouts that help you get lean, strong, athletic, and functional with limited equipment in 45 minutes or less. Send this to a busy dad who needs to maximize the time he has to work out. #functionalfitness #kettlebelltraining #kettlebellworkout #legday #stronglegs

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Saturday 04 July 2026 16:45:19 GMT