20 Min Glutes & Legs KNEE FRIENDLY Kettlebell (No Squats/No Lunges)

KNEE FRIENDLY - NO LUNGES / NO SQUATS! Lower body kettlebell workout! 🔥 The exercises throughout this session mainly focus on the hamstrings, glutes and calves. This 20 Min Lower Body KNEE FRIENDLY workout requires kettlebells but you can also use dumbbells. No repeats workout and is beginner friendly, the heavier the weights the harder the workout, challenge yourself!

I recommend adding this workout to your routine if you're looking to build lean muscle mass and strength over time.

🏋🏼 The weight displayed is for demonstration purposes as a reference, but you should pick the weight that is challenging for you. Use the weight as a guide when you might need to change the weights depending on the exercise.

➡️ Workout Description:
Warm Up: 3 Mins, 30 seconds on each
Main: 17 exercises - 45 seconds on, 15 seconds off

TIMESTAMPS:
00:00 Warm Up
03:22 Sumo Deadlifts
04:23 Conventional Deadlifts
05:19 Romanian Deadlifts
06:22 Kettlebell Swings
07:22 Arabesque Deadlifts (L)
08:24 Arabesque Deadlifts (R)
09:20 Staggered Romanian Deadlifts with Rotation (L)
10:24 Staggered Romanian Deadlifts with Rotation (R)
11:22 Stiff Leg Deadlifts
12:20 Single Leg Calf Raises (R)
13:19 Single Leg Calf Raises (L)
14:21 Single Leg Glute Bridges (L)
15:27 Single Leg Glute Bridges (R)
16:21 Hamstring Bridges
17:19 Glute Bridges with Calf Raise
18:19 Frog Bridges
19:20 Glute Bridges Slow Pulses

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👉🏼 EXERCISE EQUIPMENT:

Thanks for watching!
Roxanne ❤
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D I S C L A I M E R

Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you are performing them at your own risk. Roxanne Russell will not be responsible or liable for any injury or harm you sustain as a result of this workout video.

Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide I may receive a small commission. There is no additional charge to you! Thank you for supporting my channel so I can continue to provide you with free content each week!

#lowerbodyworkout #kettlebellworkout #kneefriendly

[heatherpoletti]

I used this as a activation for my glute workout. I used 20. 30 and 35lbs .❤ awesome session.

[sarahpaintiff]

Whooo hooo!! I don't have a heavy enough kettlebell anymore, so I'm using a little straight bar with 50 lbs for the glute bridges and some of the deadlifts. For the conventional deadlifts I'm using a curl bar loaded with 110 lbs. I feel so AMAZING and I'm so thankful to you Roxanne, as always!!!!

[anthonypantliano]

That was a great workout, as usual, Roxanne. Thank you. 🎉

[chelsealynngreco]

I wasn't expecting a 20 minute workout to bring on this much intensity. I used a 15 lbs kettlebell for this and my heart rate got up there! My favorite workouts are the ones that are short, effective, and enjoyable. Thank you!

[kaii_f]

GOODNESS IT HURTS! LOL im beginner again, but the bridges hit my glutes hard even tho I only used 15lbs, i like this more, no a lot of squats, yes knee friendly unlike your other lower body vids, I like this more. Thank you!

[matildametsakorpi]

Great again. Nice to have workout having not very heavy weights. I used 8 and 12 kg weights was suitable for me.

[judya]

Fantastic workout, Roxanne!!! I loved it! Great balance challenges, love the calf work!!! I'm using heavier weights now and just bought a heavier kettlebell!!!

Thank you for doing a workout with no squats or lunges!!! MUCH needed!!!

[Toria]

Calf raises, I’m scared, my balance is shocking at the moment 😂 should be fun though ❤

[jeannescanlan]

I’ve never used a kettlebell would like to try one. I’m 69 and use hand weights 3-10 lbs for various exercises. What weight ball should I get. For these exercises? Thx!

[felixderfrosch]

Good 🤗😎 Thursday 😍 Roxanne, thank you for your likes, yeah today I'm looking forward to beautiful walks to your 💯😎🤗💪 Glutes & Legs performance all in one 😎🤗 environment including 😎 sky lighting in a colour matching the outfit and the timer colour, really chic and beautiful 🌻 with a beautiful heart outfit. What are you looking forward to today? Thank you. Best wishes Felix

[applerivera]

Hello. Is this good for mild scoliosis exercises?

[TheMorenita]

God Bless You♥️🦋Completed today thursday, 9-5/2024, 🙌🙌💪💪🔥🔥OH WAOOO VERY GOOD👏👏♥️More like that honey🇵🇷😍🌸🌼Madeline