‘They call me Dancing-With-Kettle-Bells’ because I do it so well’

Today is leg day.
A good leg workout not only challenges you but works on ALL those leg muscles in one full session. This workout may take a little over an hour depending on your fitness levels, BUT if you execute it well…the results are a very well sculpted pair of bi-pedals.
You will need:

1. A pair of bells (I used 32kg bells)
2. Chords
3. A step
4. Your awesome self

Warm up and stretch
For this work out, I started with 10 minutes of skipping and then a solid 5 minutes of stretching. Get the body nice and warm then flexible with this combinations
The workout
I started off with 10 sets of 10 reps front squats using the 32kg bells. These are excellent because they do not compress the spine as much as rear squats. They also encourage core engagement and are a great compound whole body development exercise.

Then I moved into the alternating stretch lunge with 16 KG kettle-bells. These are great as they challenge flexibility, core strength as well as balance. I did 10 sets of 10 reps.

After that, the Assisted Russian Leg Curl. This exercise is great as it develops the entire posterior chain, yes…ALL of it as well as the core. I did 10 sets of 10 reps.

To finish off,  I worked my calves with the 3-way calf raisers (The calf minaj e trois). Standing on a raised platform or step, I performed 20 calf raisers each with the feet facing forward, then inward then outward making a total of 60 reps in one set. I did 10 sets of these.