This workout gives your lower body a little bit of everything: strength in your main movers (glutes, quads, hammies), core stability (because of the shape and weight distribution of the kettlebell itself), power, and even a bit of cardio (hello, swing!). It also challenges your flexibility and balance, thanks to that single-leg deadlift. I mean, talk about multitasking, right?!
Actually, speaking of multitasking, a bit of a confession: This is actually a workout that I often do—behind my desk. I keep these two Onnit monkey kettlebells in my office (I like to think they go with the décor), and when I’ve had a long day of writing and editing at my computer, I’ll get up and do a quick round of these four moves. They get my blood going, which helps my energy and focus, plus it helps get my glutes fired up, which they so desperately need after being parked in a chair for hours on hours. (Squeeze in a quickie workout with Women's Health's 20-Minute Workouts DVD!)
But to get even better results from this routine—and to ramp up the efficiency (read: get more done in less gym time)—you want to do it all at once, and you want to try to keep your rest to a minimum. That means moving from one exercise to the next as quickly as possible.
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You also want to really pay attention to the weight of the kettlebell. In fact, if you’re at a gym or have access to more than one kettlebell, I recommend trying a heavier bell for the first two exercises, and switching it up to a slightly lighter weight for the final two. If you only have a lighter kettlebell available, aim to bang out a few more total rounds. (If you’re using a heavier kettlebell that makes the last rep or two of every move hard to finish, you can really get a great workout in just a few rounds.)
