VTL™ Trainer Andrew is back with a new kettlebell workout you can complete in just ten minutes. This time we're focusing on the lower body! All you’ll need is one medium to light-heavy kettlebell: we recommend somewhere in the 18-44 lb. range, but do what feels right for your body.

This workout is an AMRAP, which means you’ll spend the 10 minutes completing as many rounds of the workouts listed below as you can. AMRAP workouts are designed to be intense, so you get the most bang for your buck, but always listen to your body and rest when needed.

For 10 minutes, complete As Many Rounds as Possible (AMRAP). One round:

5 Two-Hand Goblet Squats

Your core strength and stability will be challenged by this move because of the high placement of the kettlebell. The angle of this squat variation draws focus to your quads and glutes.

8 Alternating Reverse Lunges

Reverse lunges make it easier to maintain your balance and keep your knee in a comfortable position. If this variation is too difficult with the kettlebell, scale down to a lighter weight or drop it and complete with just your bodyweight.
Tip: Think about putting equal pressure into the floor with both legs.

10 Two-Hand Kettlebell Swings

If you’re familiar with kettlebell workouts, you’ve probably done kettlebell swings. This move is popular because it works your entire posterior chain.

Looking for more workouts? Try one of these:

• 10-Minute Full-Body Workout
• 10-Minute Lower Body Workout
• 20-Minute Medicine Ball Workout
• 20-Minute Cardio and Strength Workout