Shred Day 7: 35-Minute Kettlebell Legs

Hi, I'm Lindsey Baumgren, fitness trainer. And today I'm excited to partner with now to bring you an exclusive 30 minute kettlebell leg workout. And I have the awesome Rachel with me. Hi. Rachel's gonna be showing you how you can do this entire kettlebell workout using a single heavy dumbbell. So she's gonna be using dumbbells, I'm gonna be using kettlebells. Use whatever you have accessible to you. This is a lower body leg burnout. And it looks like this. You have 10 leg exercises. You're gonna do each exercise for 40 seconds of work, followed by 20 seconds of rest. We'll work through all 10 exercises, take a quick rest, repeat them, do it again. So you'll do it times two, and then we're gonna finish with a spicy five minute amramp burnout. That means I have a couple exercises. You'll cycle through as many rounds as possible. Amramp in five minutes. And that's how we're gonna finish. It is gonna be a nice spicy leg day. Are you excited, Rachel? I'm so excited. She's excited. Grab a heavy dumbbell if you only have one dumbbell. Otherwise you can always double up with two legs. Lighter dumbbells. I'm going to use my kettlebells. All legs, no jumping. But trust me, it is going to raise your heart rate. You ready to do this thing? Let's go. Let's get started with a warmup, you guys. Okay, so start with just your body weight. Feet are going to start stacked underneath my hips. I'm going to take my hands actually right to my hips. You can take a little bit wider stance if you need to. And we're just going to hinge and stand. So we're mimicking, warming up a little bit of like a deadlift here a little. Good morning. But that's going to get us into that kettlebell swing motion. Right? So think about hips. Go straight back towards the wall behind me. Stand tall. How do I stand tall? I drive through the heels to stand tall. Nice. Two more right here. Nice. Last one. Now you're going to take those hands, clasp them as if they were your kettlebell. Soft bend in the knees. You're going to hinge and swing. Hinge and drive. So I'm driving through my heels to stand up. Nice. Chest is parallel. Chest stands up. Awesome job right there. I'm going to show you from the side. Biggest mistake we tend to see when with kettlebell swings, it's either making it a squat by bending the knees too much or Overextension at the top. Woo. Getting into the low back. We don't want that. Just stand straight up. Nice. Go for four. You got it. Three. Awesome job. Two and one. Now we're gonna drop the hips. Chest stays up. Squat it out. So take it down and up. Same thing. You're still driving through the heels to stand tall, but you're dropping the hips. Knees track out towards those outer three toes. There we go. Start to warm up those legs. Down and up. All about the legs. Today we're going to hit it all. Front, side and backside. Glutes, hammies, quads, calves. Nice. Go for four. You got it. Three. Awesome job. Two and one. We're going to mimic a move we're going to do today. Right foot forward, left toe pop. One hip hinge. Like a deadlift. One front lunge. Come back. Hip hinge in that staggered stance. Front lunge. You got it. Hip hinge in the staggered stance and lunge. It's a staggered deadlift and a front lunge. There you go. Two more. Two more on this leg. Nice work. Awesome job. Last one, last one down. Hold that front lunge. Hold it here. Get low pulse for eight, seven, six. You're gonna plant your hands on the mat in three, two, one. Take your hands. Can you go. Can you place your hands actually inside your foot so you're in a nice low runner lunge. Take that left hand, windmill it up towards the sky. Nice, easy twist right here. Nice. Take the left elbow, drop it down towards the caption. Ankle. We're going to open up those hips right here. Open it back up. Plant both hands to the mat. Step back. Find a high plank. Switch it out. Other leg. Right foot outside. Right hand. Easy twist. Gaze follows fingertips. Right elbow towards the right calf shin. Opening up those hips. Big reach. Open. Nice. Set it down. Step back. Let's do a slow burpee. Stand up. So step the right foot, the left foot. Stand up. Take it down. Step back. Switch your lead foot. Go left, then right. Up. Nice work. Take it back. One more each way. Right, then left. Up. Take it down. Last one, last one. Here we go. It's left, then right. Stand up. Back of your mat. Staggered deadlift. Other side. So, left leg forward, right toe popped. Hip hinge, front lunge on the right. Drive. Back hip hinge, front lunge on the right. Nice work. Nice work. Hinge and lunge. Two more. Two more. Hinge and lunge. Last one, last one. Hinge and lunge. Nice work. You warm, Rachel? I'm warm. That's a quick Warmup. If you need more time to warm up, go ahead, hit pause and continue to warm up. We are going to show you your first move. Grab a quick sip if you need it. I'm going to start with my heavier 30 pound kettlebell. Place it right between my feet right here. We're going to start with. First move is a set down pickup squat. So Rachel's got a dumbbell. She's going to go greater range of motion. Or she could always just hold the dumbbell the whole time or place it on a stack of books. Even this handle just brings it up a little bit for me. You're going to do one pickup set down, stand up, pick up. So you're alternating the hand. It's a pickup set down squat. Okay, a good first move to start with. We are going to advance as we go into some higher, intense moves. Nice little leg warm up right here. 40 seconds of work, 20 seconds of rest. Are you ready? Let's go. She is ready. Let's do this thing. One pickup, set down squat. We go there in three, two. Let's go, let's go. So pick it up, set it down. Stand up, pick it up again. You don't have to stick with our pace. It's all timed intervals. So you do the amount of work you can do in 40 seconds. Find a pace, a rhythm you can stick with. Right here. 40 seconds. Set it down. Set it down with control. Pick it up, set it down. Nice work. Nice work. A good first move to kick this off. Awesome. Just warming up those legs. Alternating a weighted load and a body weight load. Nice. 10 seconds here. You got it. Stay with it, stay with it. We add on in five, four, three, two, one. You're gonna rest. You're gonna hold this squat. You're gonna pulse at the bottom. So I'm gonna switch hands. Clean it up. Tap the heels. Take it down. Pulse. Switch clean. Take it down. Pulse. Switch. Clean. Okay, so every time I'm at the bottom, I hold, I switch hands. Start with the kettlebell in your right hand. Pulse to the left hand in three, two. Let's go. Squat pulse. Switch hands. Stand up with a clean. Take it down. Switch. Clean. Pulse. Switch clean. On that clean option, tap those heels. You got it. Nice. Use the legs to drive that weight up to shoulder height. Nice pulse. Clean pulse and clean. Nice. Keep that clean. Nice and tight to the body. I'm trying to make a little space here. I got a baby bump. Awesome job. 10 seconds here, you guys. Come on, stay with it. Get low in those legs. Final five Four, three, two, and one. Good news is you get a second stab at every move. If that felt a little wonky, raise my heart rate. All right, here we go. Stagger, deadlift. Right leg forward, left toe popped, hip hinge, Deadlift, clean it up. Front rack, front lunge, right? There we go. In three, two. Here we go. Like you did in the warm up. Deadlift, clean it up. Front lunge. So just that left leg is going to move. Right leg stays planted. Nice staggered stance. Hips back. Drive it up, hips down. Nice work. Nice work. Stagger, deadlift, clean. There you go. Nice. You can always add a second hand to support that clean right there. You got it. Deadlift and clean. Let's talk about the muscles we're working. Hamstrings, glutes and hips. Legs and quads right there. Hamstrings, glutes and hips, legs and quads. 4, 3, 2. Finish it. Nice work, guys. Awesome. I'm going to go down to a lighter kettlebell. 20 pounds for this, we are going to do an alternating swing. So when the kettlebell is in my right hand, my right foot will be forward. And lunge. Lunge, swing, lunge, swing, right hand. Okay, let's start. Kettlebell, right hand. Right leg is forward, left leg to lunge in three, two. Let's go. Let's go. Step back. Swinging. Nice swing. You're going to feel the core turn on that uneven load, transferring that weight from side to side. Core is going to stabilize you. Back knee drops towards the ground. Nice. Like I said, no jumping. You can hear me. My heart rate gets a lot higher these days with baby on board, heart rate is naturally going to climb. You got it right here. 10 seconds, guys. Nice work. Little hand switch action. Keep you thinking. 5, 4, 3, 2, and 1. Whoo. Recover. Nice. I'm gonna keep this weight right here. You're gonna give me one. Deadlift. Let's go, kettlebell. Right hand. Deadlift. Feet stay parallel. Clean it up. Uneven squat press, overhead. Big, complex move. Kettlebell stays in the right hand. Three, two. Let's go. Hip, hinge. Clean it up. Drop the hips. Push overhead. Reset. Deadlift, clean. Squat press. Take it down. Hinge, drive, drop, drive. Nice work, you guys. Right here. Hinge, drive, drop, and drive. Big full body move, using the power from the legs to get that kettlebell up to the shoulder and then up overhead. You got it. 10 seconds. Hinge, drive, drop, drive. Nice work. Come on, right here. You're in the final. 5, 4, 3, 2, and 1. Recover swings. I'm going to go back to My heavy bell swings. Good old kettlebell swings. I start with that bell in front of me. I'm going to reach for it, hike the hips back, drive forward, stand through the heels. Rachel's got a dumbbell. Two hands on it. Same thing. 40 seconds of swings. You're on in three, two. Let's go, let's go. Hinge drive, hinge drive. Soft bend in the knees. Not squatting, hip hinging, hip. Dominant movement. Strengthening the muscles around my hips, which are my hamstrings, my glutes, my hips. If you are a runner, these are your power generating muscles right here. Instead of thinking, snap the hips, think, stand tall through the heels. Think about breaking that bell in half. That's going to activate the lats. 10 seconds, guys. 10 seconds. Let's go. Right here. Heart rates rising. 5, 4, 3, 2 and 1. Set that bell down, out in front of you. Nice work, you guys. That one gets my heart rate up every time. Here we go. We're going to do one sumo deadlift. One clean squat. You take a nice wide stance. Heels in, toes out. Hip hinge, soft bend in the knees. Legs are straight. Clean it up and squat. One deadlift, one squat in three, two. Here we go. One deadlift, clean it up. My hands slide down the horns of the bell and squat. Deadlift, up and squat. Right there. Knees are still driving out. Hinge, drive, squat. As I stand tall again, I'm thinking about pressing into those heels. Also thinking about squeezing those inner thighs together. Right here we're hitting inner outer thighs. Adductor. Adductor complex stabilizes our pelvic floor. Important for mamas like me. Here we go. Let's go, guys. 10 seconds. You got this. Drive, drop. 5, 4, 4, 3, 2 and 1. Awesome job. Hand switch. Okay, reverse lunge, front lunge. I'm gonna go lighter dumbbell again or kettlebell. Okay, kettlebell is gonna start in my left hand. Okay. Left leg is gonna move. I go reverse lunge. Hand switch, front lunge, hand switch. So stay standing on that right leg. Left leg moves in three, two. Let's go. Reverse lunge. Stand, front lunge, switch the hand. Left hand, right hand, left hand, right hand. Just that. Left leg steps back and forward. Nice. Back and forward. It's a pass through lunge. You can tap in between. Add a balance challenge and try not to tap in between until you make it harder. Woo. You got it. 10 seconds. Tricky moves today. I love thinking, you know. 5, 4, 3, 2, 1. Lateral lunge. Balance clean, go to the right and a lateral lunge. Right Drive up. Hands go down the horn of the bell. Drive to a balance option. Just tap the toe instead of balance. 40 seconds. Lateral lunge, right. Roll the shoulders down and back. We go in three, two. Let's go. Lateral lunge. Drive up, take it down. Hold at the top for a moment. Hold that balance. Test your balance. Test your core strength. I got to get my balance back right here. There we go. Think of it as a single leg squat for that right leg. Hands slide down the horns of the bell. It's a clean up, Clean it up and balance. Tap down, clean up and balance. Driving off that bent right leg to drive you back up to standing. Right here, guys. 10 seconds. 10 seconds. You got this. Stay in it. Right here. Come on, finish. 5, 4, 3, 2, and 1. Move number 10. We're down on the ground. It's a glute bridge. It's a glute bridge. All right. Move number 10. Then we get a water break, guys. Take it down. Rachel can place the weight on her hips. I'm going to hold my weight overhead since I got a nice baby bump. You're going to hover and bridge in 3, 2. Let's go. Drive through the heels. Bridge, hover bridge, hover. Glute bridge right here. Option. Add a weight. If you don't feel this in your glutes, bring your heels closer to your butt. The farther the heels are from the butt, the more hamstring you're going to get. You want glutes and hammies working together here. You got it. Squeeze and hold at the top for a moment. Your butt never comes to a stop on that mat. Hover and push. You got it right here. Come on. 10 more seconds. Let's go. Push. Come on, come on. Knees are in line with those hips. Drive it up and hold. Hold it here. Just hold for 5, 4, 3, 2, and 1. Gently recover. I'm going to give you the pregnancy rollover off the mat. There you go. You got that? Grab some water right here. Those are your 10 exercises. We're going to do them again. Switching sides or switching legs as we need to. That'll bring us through the 10 exercises so you get a second stab at every move. The best part is, I know this is a tricky, maybe a lot of new, complex moves for you. You can always come back and thank you, Rachel. My little hair fix. You can always come back and do this workout again. Okay, we're going to start at the top. Kettlebell pickup. Set down. Squats. Now, you know the moves, so maybe you can do them A little bit better the second time through. Okay? You know what's coming. Work through all ten exercises again. Take a quick break. Five minute amramp. Burnout. Are you ready? I love second round. You know what? I love it. You can wrap your mind around it. Yep. Now you know it's coming. How do you make it better? Set down, pick up, squat. Let's pick up the bell with our right hand in three, two. Let's go, let's go. Pick it up, set it down. Switch your hand. Now you go left hand. Pick up, set down. 40 seconds. Same thing. 40 seconds per move. 20 seconds transition between exercises. You got this, guys. One move at a time, one rep at a time. That's how we break it down. Come on, use those legs. Drive through those heels. Push those knees out. Chest up, eyes up. You got a name tag on? I want to know what your name is. Come on. Come on. Nice work. Stay in it, guys. Right here. 10 seconds. 10 seconds. Then we recover and we add on. Right here. Final 5, 4, 3, 2 and 1. Nice recover. We add on. It's that pulse at the bottom with the hand switch. Hand switch, clean it up. Pulse switch, clean. Let's start with the bell in our right hand. We'll transfer to the left hand at the bottom, okay. Option to add that heel tap in between. You got this. Second time through, we go in three, two. Let's go. Pulse, switch, clean. Pulse, switch, clean. Pulse switch, clean. Lot of hand switches today. Working on that hand. Eye coordination. You got it. Kettlebell training is athletic training. Move like an athlete. Come on. Use those big, strong lower body muscles you got right here. Let's go. They're our core. They support us through every movement we're going to do all day today. This is functional strength training. 10 seconds. Here you got it. Come on. There it is. 4, 3, 2 to recover. Staggered deadlift. Clean front lunge. Let's kettlebell in your right hand. Left leg forward. Right toe's gonna move this time. Right leg's gonna move. One deadlift, clean it up. One front lunge. Okay, Right leg moves. Left foot stays planted. Bell stays in the right hand in three, two, let's go. One deadlift. Clean it up. One front lunge, right there. Hip, hinge, drive and lunge. Nice work. Hip, hinge, drive and lunge. There it is. Hinge, drive and lunge. One deadlift, one front lunge. Nice. Hamstrings, glutes, hips, legs, quads. Nice. Right here. 10 seconds, guys. Come on. You got it. Final five, four, three, two and one. Set it down. I'm going to switch out. Lighter bell, 20 pounds. Alternating hand switch. Lunge Leg that's forward, is the one that has the hand. Step back. Lunge, drive, lunge, drive. Let's start with the bell in the left hand. Left foot forward. Step back. Right. In three, two. Let's go. Heart rate's high. Come on. Right here. Push that oxygen to those big lower body muscles. You got this. Nice work. Awesome job, Rachel. I'm focused, you know? Right in the zone. In the zone. I'd love to see how you can do this workout with a bell or a kettlebell. Make it work. Use what you have. Right? Do your best. Forget the rest. It's one of our favorite sayings around here. Come on. 10 seconds. Nice. Drive through that front heel. Stand it tall for five, four, three, two. Recover. Whoo. Okay, Deadlift, clean squat, press. Feet are parallel. Bell stays in my left hand. Hip hinge, clean, squat, push overhead. Here we go, guys. Right into it. In three, two. Let's go. Deadlift, clean, squat and push. Re rack it. Hinge, drive, drop, drive. Nice work, hammies. Nice glutes and quads, right? So a deadlift hits the back side of my body right there. Front side of my body right there. You can put that other arm out for counterbalance. Nice work. Awesome job, guys. Feel that heart rate rising anytime you drive that bell overhead. 10 seconds here. You got it. Stay with it. 5, 4, 3, 2, and 1 swings. Then go back to that. Heavy swings, Bells out in front of you. Hike and drive. Stand tall through those heels. Not overextending at the top. Thinking about standing straight up. There's a string on the top of my head. It would go down. Straight up. Here we go. Grab that bell in three, two. Let's swing. Let's swing. Drive, hinge, drive, drive through those heels, getting that bell right up to about shoulder, eye level. Whatever is comfortable for you. Come on. Think about breaking that bell in half. Break the handle in half. That's going to activate the lats. Nice. Keep swinging. Right here. Come on, one rep at a time. You got it, guys. Stay in it. 10 seconds. 10 seconds, team. Let's go. Finish strong. Right here. Final five. Four, three, two, and one. Bell is down. Swings will raise your heart rate every time. No jumping, no jumping, no crazy, no burpees. Dare I say no burpees in today's workout. Sumo squat. One deadlift. One squat. Nice wide stance. Heels in, toes out. Deadlift in three, two. Let's go. Deadlift. Hip hinge. Clean drop down. Nice. Drop it. Hand slide down the bell and squat it. Hinge, drive, drop, drive again, hitting those inner and outer thighs. You got it. I love the deadlift. If you haven't noticed yet, one of my favorite moves, I don't think it's included in enough lower body workouts. So you're going to get it today. You're going to feel those hammies tomorrow. 10 seconds here, guys. 10 seconds. Stay with it. Nice work. You got this. 5, 4, 3, 2, and 1. Nice work. Hand switch, hand switch. Reverse lunge, Front lunge, reverse lunge, front lunge. My left leg is going to stay standing. My right leg is going to move. So I go reverse lunge. Switch the hand, front lunge. We go in three. Step back in two. Here we go. Right leg, right hand. Switch it. Left hand, front lunge, right hand, reverse. Nice. And front and back. Nice. Again. You want to make it more difficult. Take out that little tap in between, add a balance challenge. I'm going to keep tapping. This baby challenges my balance from all sides. Nice work. Right here. Feel those legs yet? They working for you? I feel it. 10 seconds. Let's go. Let's go. Come on. Final five. Four, three, two, and one. Lateral lunge, balance, clean. I'm going to lunge to the left this time. Lateral lunge, left. Clean it up again. Hand slide down the horns, the bell. Shake it out. We go in five, guys. Lateral lunge in three, two. Let's go. Big step left drive up, balance, lunge and clean. Right. That was me last time. You're gonna notice one side might be stronger than the other. That's why we do unilateral training. Hitting one side of the body at a time, expose those imbalances, expose those weaknesses. Otherwise, our stronger muscles tend to take over. Overcompensate, overuse, leads to injury. Right here. Come on. 10 seconds, guys. You got this. Drive up to that balance position. Stay in it. Last five, four, three, two, and one. Whoo. Glute bridge, glute bridge. You're on the ground for the final move. Come on. Option. Place that kettlebell or that dumbbell. Cross your hips. Option. Hold it overhead. Okay? Laying on your backside, you're gonna drive through those heels. Lift Those hips in 3, 2. Let's go. Lift and hover. Lift, hover. You're going to be here for 30 seconds. Last 10 seconds, we're going to lift and hold, okay? We're going to give it an isometric glute bridge. Hold. A lot of glutes, a lot of hammies today. Keep driving up through Those heels never let that butt rest. Nice. Knees are in line with the hips. Right here. You got it. You're holding. In 5, 4, 3, 2. Hips are high. And hold. Just hold and squeeze. Right here. Get to your highest point and hold. Squeeze those glutes. You got it? Yes, you can last. 5, 4, 3, 2 and 1. Lower down with control. Nice. I'm gonna give you another pregnancy. Roll up. There we go. All right, you guys, we are in it. We're moving it down. It's gonna be a four minute amramp. We're running short on time. You got a four minute amrap. Okay, four minutes. That means I'm going to start a timer for four minutes. You are going to work through as many rounds as possible of these three exercises in that four minutes. So you move at your pace. You are doing 10. 10 of those. Hand switch, squat, pulse. Okay, so right here, pulse switch. That's one pulse switch. That's two. You're going to do 10 of those. You're going to go right into 20. Switches, swings, hinge, swing for 20. And then you're going to do that hand switch. Actually, we're going to do lunge swings. You're going to do 10 lunge swings. Step back. Swing for 1, 2, 3, 4. Okay, you're going to do 10 lunge swings. That is 10 squat pulse cleans. That is 20 swings. 10 lunge swings. You got it, Rachel. Let's do it. Yeah. She's going to help me count. You can stick with Rachel and I or move at your own pace. Okay. 10, 20. 10. 10. 20, 10. Starting on that squat, pulse, hand switch, clean. I don't know what you want to call it. That's what I call it. It is as many rounds as possible in four minutes. Are you ready, Rachel? Let's get it. Let's finish. Let's burn it out, guys. This is it. This is your burnout. Start with that weight in your right hand. You're going to pulse it over to your left hand in three, two. Let's go. Let's go. Squat pulse switch, clean. That's one. Nice. That's two right here. You're doing 10 of them. Three. You got it. Stay with it. Four. Nice work. Nice work. Five. Awesome job. I switched to a lighter kettlebell for the burnout round. I'm feeling it. You can always stay with the heavy and go slower or go lighter and faster. Two more. Two more. That's nine. One more and we're swinging right into it. You're going to swing. Here we go. 20 of them. Hinge, swing. Come on, 20 swings. Your pace, your tempo. Right here. You got this. Come on. Nice. Seven. Eight. If you're with us. Come on. Nine. You're halfway right here. Ten. Ten more. Ten more. Ten. Nine. I don't know what it is. I like to count up and then count down. It's a good trick. It goes faster if you count down right here. There's got to be some psychology to this part. 3, 2, 1. Lunge swings. Bell in the right hand. Step back. Left leg in. Three, two, swinging. Here we go. One, two. Come on. Three. You got 10 total. Four, five. Let's go. Five. There's a psychology. Four, three, two, one. Right back into it. Squat. Pulse. Hand. Switch. Start in the left hand. Here we go. Pulse. Switch. Clean. You got 10 of them. Come on. You're trying to get through as many rounds as possible in four minutes. You're at 2 minutes and 20 seconds. Keep moving. Right here. Come on. Nice. You got 5, 4. Come on. 3. Come on, come on. 2. Give me one more and swing it for 20. Here we go. Hinge. 20 swings. Just find your rhythm. Get into it. Get in the zone. Find your rhythm. Find your pace. Come on, guys. Right here. That's 10. Let's go. This is where we just start breathing really heavy. Right, Rachel? Very focused right here. Come on. Use your breath. Five, four, three. Lunge. Swing in two, one. Bow, left hand, right leg, steps back in three, two. Let's go. Step back. Two. You got ten. Three, four. Come on, come on. Five, six, seven, eight, nine. Back to squat. Pulses one minute and ten seconds. Let's go. Bell, right hand, pulse, one. Come on. What would it look like if I said you have one minute of work left? One minute of work. Yes, you can. Keep moving. Power through right here. Come on. You got 5, 4, 3. Yes, you can. Yes, you can. 2 and 1. We swing. 20 swings. Let's go, guys. Work through it. We are gonna finish this round. Yes, we are. Come on. Get in it. Let's go. Right here is this round three? Yeah. Three complete rounds. Let's do it, guys. Let's do it. Halfway. Halfway. Ten. Nine. Eight. Stay with me. Six. Five. Lunge swings. Nice. Three and two and finish it. You got ten seconds. Bell in the right hand, left leg. Steps. Three, two. Let's finish. You got five seconds. We're gonna finish it. Nice. We're gonna finish it. Your timer is technically done if you're with us. You want to finish right here? You got five more. Five, four, three, two and one. There we go. Crushed it. 30 minutes of power legs using a kettlebell or single dumbbell. Awesome job, Rach. Way to go, Lindsay. Heart rate is high. No jumping. Not a single jump right. Let's cool it down. Let's cool down. Give me a big inhale. Reach up nice and tall. Give me an exhale. Hands come to that hip. Hip hinge. Push those hips back. Oh, release that tension. Low back. Push those hips back. Stand up. Reach up nice and tall. Hands come to the heart. You can widen the stance if you need to drop to the bottom of that squat. Nice, low, lazy squat right here. Open those hips. Just pry side to side. Can pop the alternating heels off the ground. Nice work, you guys. So proud of you. Absolutely crushed it right here. Let's go tabletop position. Tabletop position. From here, you're going to find a nice wide stance with your knees, big toes to touch. Just going to rock forward and back. Little hip opener, little frog rock. Nice. You can always try starting doing your workout with this. Try starting your leg day and then come back and see if you increase that hip mobility. Nice. Two more. Rock it back and forward. Rock back and forward. Now bring it down. Tuck the toes up and back. Down dog. If you feel good about your heart rate, you're giving me a down dog. Pedal up those heels. Give me a big inhale up to the tiptoes. Exhale. Melt the calves down into the mat. That should feel oh, so good for those calf muscles. Nice work. From here, right leg goes long. Flex the foot, bend the knee. Drop it. Right heel, right glute. Open up the hip. Square the hips, back off to the mat. Step that right leg through. Low lunge. You're going to shorten your stance and come to a pyramid pose. So I'm stretching through that front right hamstring. I'm thinking about keeping my hips really square and stable towards me. And I'm thinking about pushing my hips back towards that wall behind me, really stretching through that hamstring. We worked so much today, you guys. This pyramid pose is a good one to come back to in about 24 hours after this workout. Nice work. Awesome job. From here, you're just going to step back, drop down, drop that back, left knee to the mat. Rise up right here. We're going to stretch through this hip flexor and quad. It's more about tucking your tailbone. Okay? So just tuck that tailbone right underneath you. Hold it here. You don't have to be way out here. Okay? Just tuck that tailbone. Feel that hip flexor. Open up. Can Intensify by reaching overhead. Give me a little side body reach. Nice work. Awesome job right there. Replant the hand. Step back down. Dog. Other leg. Left toes, go long. Drop the left heel towards the left glute. Open the hip, the quad. Square the hips off to the mat. Step that left leg through. Shorten your stance. Right leg comes behind. Pyramid pose. Other direction, other side. Keeping those hips, especially that right hip, square to me right there. Stretching through that front hamstring. It feels so good. Hold it here. Just let the neck and shoulders hang heavy. You can release the tongue from the roof of the mouth. Hold for three, two, one. You're going to drop that back right knee to the mat. Come down, find that low lunge position. Tuck your tailbone underneath. Think about stacking your tailbone right underneath your rib cage, opening up to his hip flexor. You want to intensify a big reach overhead. Big side body stretch. Awesome job right there. Nice work. Awesome job. From here, bring it back. We're going to go into a final child's pose. Big toes to touch. Hands reach away. We're going to open up that low back. A lot of people say they get low back pain after kettlebell workouts. I say strengthen your core, okay? Drop your kettlebell weight if you need to. Make sure you're keeping that kettlebell nice and tight to your body during all those cleans. Okay? Big inhale here. Belly expands. Big exhale. Release all that tension in the low back. Open up the hips. Hold it here for 3, 2, and 1. Bring it back up. You can stay there or continue to stretch, but that is it for us. That is our 30 minutes together. You guys, awesome job knocking out this kettlebell leg workout. Nice work, Rachel. Way to go. We hope you liked it and come back for more workouts. We'll see you soon.