Power up your lower body with this 30-minute all standing kettlebell workout for your legs and glutes. I'm using two kettlebells, one 8 kg (17.6 lbs) and one 12 kg (26.5 lbs), but feel free to adjust the weight to match your fitness level, and you can absolutely do this session with just one kettlebell if that is what you have at home. You will also need a chair, bench, or sofa for the last few exercises. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-all-standing-legs-and-glutes-workout-with-kettlebell This is a follow along session designed for training at home, with no talking from start to finish. Each work block runs for 50 seconds, followed by a 10-second break, and a beep lets you know when it is time to move to the next block, so you can keep your attention on your form instead of the clock. Standing exercises like these are great for building lower body strength, improving balance, and enhancing mobility, all while challenging your core. Since this is a no-floor, all standing routine, it suits you well if you prefer training without getting up and down from the mat. This workout does not include a warm up or cool down, so before you begin: - Complete a short 3 to 5 minute warm up that prepares you for the workout - Finish with a cool down or light stretching afterward This workout is perfect if you: - Want to train your legs and glutes at home with a kettlebell - Prefer an all standing routine with no floor work - Have one or two kettlebells and want to adjust the weight to your level - Like following along to beeps and clear timing instead of talking Grab your kettlebell and enjoy every rep. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE LOWER BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M72ZU6mLwk3mDp1wZw1W-PQJ Standing Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M70_1jzcWKgA_oLbi_q1DSx6 WORKOUT CHAPTERS 0:00 Intro 0:24 KB. SWINGS - 12KG 1:24 SIDE GOBLET SQUAT - 8KG 2:24 RDL + CALF RAISE - 12KG 3:25 STAGGERED SWING + REV. LUNGE - 8KG 4:25 STAGGERED SWING + REV. LUNGE - 8KG 5:25 WIDE RDL + SUMO DEADLIFT - 12KG 6:25 5X SWINGS + DEAD-STOP - 12KG 7:25 STAGGERED SUITCASE SQUAT + DEADLIFT - 12KG 8:25 STAGGERED SUITCASE SQUAT + DEADLIFT - 12KG 9:25 KB. SWINGS - 12KG 10:25 ALT. COSSACK SQUAT + TAKEOVER - 8KG 11:25 CURTSY TO REV. LUNGE - 8KG 12:25 CURTSY TO REV. LUNGE - 8KG 13:26 STAGGERED SWINGS - 8KG 14:26 STAGGERED SWINGS - 8KG 15:26 FIGURE 8 + ALT. FRONT LUNGE - 8KG 16:26 SWING + SQUAT SWING -8KG 17:26 STAGGERED SQUAT - 12KG 18:26 STAGGERED RDL - 12KG 19:26 STAGGERED SQUAT - 12KG 20:26 STAGGERED RDL - 12KG 21:26 SINGLE ARM CLEAN TO REV. LUNGE - 8KG 22:26 SINGLE ARM CLEAN TO REV. LUNGE - 8KG 23:27 REV. LUNGE SWING - 8KG 24:27 REV. LUNGE SWING- 8KG 25:27 KB. SWINGS - 12KG 26:27 BULGARIAN SQUAT - KB. INTERIOR - 8KG 27:27 BULGARIAN SQUAT - KB. INTERIOR - 8KG 28:27 BULGARIAN SQUAT - KB. EXTERIOR - 8KG 29:27 BULGARIAN SQUAT - KB. EXTERIOR - 8KG 30:27 SINGLE-LEG RDL - 12KG 31:27 SINGLE-LEG RDL - 12KG 32:27 KB. SWING