The kettlebell lunge through is an exercise that has a huge cardiovascular component to it. Choose a challenging enough weight, and you’ll notice your heart rate shoot way up as you tone and sculpt your legs in this fantastic booty shaping, and muscle building movement!
- Clean the kettlebell into the rack position.
- Then, begin by standing with feet at hips’ width apart. Step back into a reverse lunge with the leg that is opposite side of the kettlebell. For instance, if you are holding the kettlebell in your right hand, you will be stepping back with your left leg. Use your free hand for stability and balance. Keep your head up and your core tight. Step far enough back so that the knee of your front leg stays behind the toes. The back leg should be deep enough in the lunge so that the knee is about an inch off the ground. I like to do a light tap with the knee on the ground to ensure depth in the lunge, but be careful not to bang it or come down too hard.
- Allow the front leg to do most of the work, and use the back leg mainly for balance. Step up, returning to the starting position and briefly stand with the feet together before lunging forward with the same leg that you just lunged back with.
- The same concept applies, step far enough forward so that the knee of your front leg stays behind the toes. Drive into the floor with that front leg, pushing yourself back up into standing position.
- Continue repeating this exercise for reps or for time. It won’t take long before your leg muscles are burning and your heart is thumping!
For additional core work, you can also try this exercise by lunging with the leg that is on the same side that the kettlebell is being held on.