Legs Out Ladies! Lower Body Home Workout | Kettlebell Interval Training

by Marianne  - June 15, 2012

Hi everyone,

Well what a week this has been! I can’t express to you enough of how grateful I am for your many comments of support about my decision to leave nursing. It really did make me see that I made the right choice! The next stage is finding a place to stay, a job and friends in a new country … wee buns!  Not scary AT ALL!   But, it has to be done, because it’s been in my heart for the past 6 months to GO – just GO!

Today, I have a workout for you. It’s short and sweet, and focused on lower body exercises to help us ladies (and men) feel good about our legs. Legs are one of those problem areas for many of us, so they need a little extra attention – or at least mine do!  I hit them at least twice a week with heavy training and my entire body looks better when I make the most of my lower body training.

It’s not about spot reducing fat, but working the largest muscles in the body for maximum calorie burn. Plus, strong legs are sexy legs!

The Workout

Set your Gymboss Interval Timer for 18 cycles of 15 seconds rest and 45 effort. Then complete 3 rounds of the following 6 straight-forward (honest) exercises.

  1. High Deficit Alternating Reverse Lunge (or without deficit) (16kg then 20kg) (14, 12, 11)
  2. Two-Handed Swing (24kg) (31, 30, 30)
  3. Goblet Squat (20kg then 24kg) (18, 16, 14)
  4. Alternating Single-Leg Hip Thrust (18, 19, 17) – try to pause a little at the top
  5. Side to Side Step Overs (weighted) (6kg) (45, 44, 41)
  6. Roundabout Swing (20kg) (30, 29, 29)

I really enjoyed this workout and will likely do it again some day. I love simple, straight-forward stuff and this is right up my street 😀

Have a great weekend everyone. I’ll be back soon with another guest-post from the “Myomy Story” Series. Stay tuned for more inspiring pieces of writing from members of the community here.




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  1. Pingback: DAY 79/90 – MYOMY: Legs Out Ladies
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  3. Thanks for another amazing workout! My dog decided to come in in the middle of it though and I didn’t see him… I hit him in the head mid kettlebell swing!
    I look forward to hear about your move to the State.

    PS: My dog is all good today

  4. Hi Marianne,

    So you have been a little bit of inspiration and motivation for me for a little while. I thought now was time time to stop being a silent visitor to congratulate you for making such an amazing a brave decision. I can totally relate to why you have done it and I wish you all the very best with your plans to move to the US.

    I love long stripey socks too by the way 😉 On the other hand, I can’t think of anything worse than this work out but that’s why all these people love ya! I’ll still try it tho….


  5. First, good luck in everything you do!
    Second, nice socks!
    And last, thanks for another great workout! I did it yesterday and ouch, today my legs are on fire. My kids were working out with me too-they love the gym boss beeps!

  6. I’m definitely a firm believer that you must do what you love and love what you do; if that’s not the case you needed to make some sort of change to remedy that…
    I’m so glad that you’re pursuing your ambitions and dreams! I wish you the best of luck and success!

    You’re an inspiration and a wonderful role model in both working out and in life :). Thank you!

  7. Thanks Marianne, whenever I look for some inspiration for my workouts I know exactly where to come – I will give this one a try next week at the gym

  8. I really wish that I had access to kettlebells. I love to lift, but I have yet to try these out because we don’t have any at our gym or at home. I visit your blog often and know that I would love these workouts!

  9. Hi Marianne~
    I’m happy for you that you have decided to come to the US…and possibly alter your career path. I am going to live vicariously through you for now. I read your article on Inspired Fit Strong and thought of you when I bought some Dark Chocolate Dreams peanut butter from the store. I love chocolate (and peanut butter) after dinner 😉 😉 😉
    Take care,

    1. Oooh! You just described heaven! haha! I love that combo the most and I often spread peanut butter on chocolate 😉

      Thank you for your comment!

  10. This is one of those times that I wished I lived in San Diego! I would let you live with me:) I know that souds a little stalkerish but I promise I’m not. I just wish I had someone to work out with and even though we’ve never met I feel like we have a lot in common. I’m sure you have plenty of subscribers out there that would be honored to let you crash on their couch, I know I would:)

    1. Aw thank you Trisha! I don’t think you sound stalkerish at all – it’s a huge compliment! I do hope I will meet some of my readers or GGS followers while in the US 🙂

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