Hey Jolt
Hey Jolt

CrossFit MoshPit

Level: Beginner
Time: 20 mins
Equipment needed: Kettlebell

Did someone say leg day? Yes, please! There is no reason to dread a kettlebell leg workout that will only take 20 minutes of your busy day.

These are simple, traditional movements that will leave you with a solid burn from hamstrings to quads. Grab a kettlebell and get those short-shorts ready after this Crossfit-style kettlebell workout. You'll be saying 'oh my quad' next time you walk up a flight of stairs.

CrossFit MoshPit

Level: Beginner
Time: 20 mins
Equipment needed: Kettlebell

Did someone say leg day? Yes, please! There is no reason to dread a kettlebell leg workout that will only take 20 minutes of your busy day.

These are simple, traditional movements that will leave you with a solid burn from hamstrings to quads. Grab a kettlebell and get those short-shorts ready after this Crossfit-style kettlebell workout. You'll be saying 'oh my quad' next time you walk up a flight of stairs.


Workout Overview

Kettlebell Goblet Squat

Kettlebell Goblet Squat
15 reps


Kettlebell Pass Between The Legs

Kettlebell Pass Between The Legs
20 reps


Kettlebell Side Lunge

Kettlebell Side Lunge
10 reps


Kettlebell One Arm Swing

Kettlebell One Arm Swing
15 reps


Kettlebell One Legged Deadlift

Kettlebell One Legged Deadlift
10 reps


Kettlebell Romanian Deadlift

Kettlebell Romanian Deadlift
20 reps // Rest 1 min after exercise


Kettlebell Goblet Squat

Kettlebell Goblet Squat
15 reps


Kettlebell Pass Between The Legs

Kettlebell Pass Between The Legs
20 reps


Kettlebell Side Lunge

Kettlebell Side Lunge
10 reps


Kettlebell One Arm Swing

Kettlebell One Arm Swing
15 reps


Kettlebell One Legged Deadlift

Kettlebell One Legged Deadlift
10 reps


Kettlebell Romanian Deadlift

Kettlebell Romanian Deadlift
20 reps // Rest 1 min after exercise


Kettlebell Goblet Squat

Kettlebell Goblet Squat
15 reps


Kettlebell Pass Between The Legs

Kettlebell Pass Between The Legs
20 reps


Kettlebell Side Lunge

Kettlebell Side Lunge
10 reps


Kettlebell One Arm Swing

Kettlebell One Arm Swing
15 reps


Kettlebell One Legged Deadlift

Kettlebell One Legged Deadlift
10 reps


Kettlebell Romanian Deadlift

Kettlebell Romanian Deadlift
20 reps // Rest 1 min after exercise



Workout Overview

Kettlebell Goblet Squat
Kettlebell Goblet Squat

15 reps


Kettlebell Pass Between The Legs
Kettlebell Pass Between The Legs

20 reps


Kettlebell Side Lunge
Kettlebell Side Lunge

10 reps


Kettlebell One Arm Swing
Kettlebell One Arm Swing

15 reps


Kettlebell One Legged Deadlift
Kettlebell One Legged Deadlift

10 reps


Kettlebell Romanian Deadlift
Kettlebell Romanian Deadlift

20 reps // Rest 1 min after exercise


Kettlebell Goblet Squat
Kettlebell Goblet Squat

15 reps


Kettlebell Pass Between The Legs
Kettlebell Pass Between The Legs

20 reps


Kettlebell Side Lunge
Kettlebell Side Lunge

10 reps


Kettlebell One Arm Swing
Kettlebell One Arm Swing

15 reps


Kettlebell One Legged Deadlift
Kettlebell One Legged Deadlift

10 reps


Kettlebell Romanian Deadlift
Kettlebell Romanian Deadlift

20 reps // Rest 1 min after exercise


Kettlebell Goblet Squat
Kettlebell Goblet Squat

15 reps


Kettlebell Pass Between The Legs
Kettlebell Pass Between The Legs

20 reps


Kettlebell Side Lunge
Kettlebell Side Lunge

10 reps


Kettlebell One Arm Swing
Kettlebell One Arm Swing

15 reps


Kettlebell One Legged Deadlift
Kettlebell One Legged Deadlift

10 reps


Kettlebell Romanian Deadlift
Kettlebell Romanian Deadlift

20 reps // Rest 1 min after exercise


Start Workout

1. Kettlebell Goblet Squat

Rep Count: 15 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by holding a kettlebell clean to your chest just below your chin. 2.) Then squat down holding the kettlebell in position until your hamstrings are on your calves holding on to the position for a few seconds. 3.) Return back to the starting position 4.) Repeat this exercise for as many repetitions as needed


2. Kettlebell Pass Between The Legs

Rep Count: 20 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) To begin this exercise, take one kettlebell and place them between your legs, bending over and pressing your glutes out, and keeping your back flat. 2.) Take the kettlebell and pass it between to your other hand that is behind the legs. 3.) Make sure that you are passing the kettlebell only behind your legs. 4.) Repeat this motion with a 'W' motion returning the kettlebell to the front with each pass through. 5.) Repeat this exercise for as many repetitions as needed. 6.) You can also alternate the direction of which the kettlebells are passed between the legs.


3. Kettlebell Side Lunge

Rep Count: 10 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

1. Stand with feet hip-distance apart, holding a medium-weight kettlebell with both hands. 2. Step right foot out to right side, bending right knee 90 degrees while pushing glutes behind you, keeping left leg straight and weight in center of body. 3. Push through right heel to return to start and repeat, this time stepping to left side.


4. Kettlebell One Arm Swing

Rep Count: 15 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by placing one kettlebell between your feet and bend down at your knees pushing your glutes out. 2.) Take the kettlebell and swing it between your legs and then use the force to drive the kettlebell out and in front of your chest. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed


5. Kettlebell One Legged Deadlift

Rep Count: 10 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by holding a kettlebell in on hand and then stand on one leg as the same as the hand that holds the kettlebell. 2.) From that position perform a stiff legged deadlift by bending at the hip and pushing your alternate leg straight out behind you. 3.) Lower the kettlebell until it touches the floor and hold for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed


6. Kettlebell Romanian Deadlift

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

1. Begin in a standing position with a kettlebell held with both hands. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position. 2. Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can. This should entail a horizontal movement of the hips, rather than a downward movement. The knees should only partially bend, and your weight should remain on your heels. Drive your butt back as far as you can, which should generate tension in your hamstrings as your hands approach knee level. Maintain an arch in your back throughout the exercise. 3. When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips.


7. Kettlebell Goblet Squat

Rep Count: 15 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by holding a kettlebell clean to your chest just below your chin. 2.) Then squat down holding the kettlebell in position until your hamstrings are on your calves holding on to the position for a few seconds. 3.) Return back to the starting position 4.) Repeat this exercise for as many repetitions as needed


8. Kettlebell Pass Between The Legs

Rep Count: 20 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) To begin this exercise, take one kettlebell and place them between your legs, bending over and pressing your glutes out, and keeping your back flat. 2.) Take the kettlebell and pass it between to your other hand that is behind the legs. 3.) Make sure that you are passing the kettlebell only behind your legs. 4.) Repeat this motion with a 'W' motion returning the kettlebell to the front with each pass through. 5.) Repeat this exercise for as many repetitions as needed. 6.) You can also alternate the direction of which the kettlebells are passed between the legs.


9. Kettlebell Side Lunge

Rep Count: 10 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

1. Stand with feet hip-distance apart, holding a medium-weight kettlebell with both hands. 2. Step right foot out to right side, bending right knee 90 degrees while pushing glutes behind you, keeping left leg straight and weight in center of body. 3. Push through right heel to return to start and repeat, this time stepping to left side.


10. Kettlebell One Arm Swing

Rep Count: 15 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by placing one kettlebell between your feet and bend down at your knees pushing your glutes out. 2.) Take the kettlebell and swing it between your legs and then use the force to drive the kettlebell out and in front of your chest. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed


11. Kettlebell One Legged Deadlift

Rep Count: 10 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by holding a kettlebell in on hand and then stand on one leg as the same as the hand that holds the kettlebell. 2.) From that position perform a stiff legged deadlift by bending at the hip and pushing your alternate leg straight out behind you. 3.) Lower the kettlebell until it touches the floor and hold for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed


12. Kettlebell Romanian Deadlift

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

1. Begin in a standing position with a kettlebell held with both hands. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position. 2. Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can. This should entail a horizontal movement of the hips, rather than a downward movement. The knees should only partially bend, and your weight should remain on your heels. Drive your butt back as far as you can, which should generate tension in your hamstrings as your hands approach knee level. Maintain an arch in your back throughout the exercise. 3. When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips.


13. Kettlebell Goblet Squat

Rep Count: 15 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by holding a kettlebell clean to your chest just below your chin. 2.) Then squat down holding the kettlebell in position until your hamstrings are on your calves holding on to the position for a few seconds. 3.) Return back to the starting position 4.) Repeat this exercise for as many repetitions as needed


14. Kettlebell Pass Between The Legs

Rep Count: 20 reps
Main Muscle Group: Abs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) To begin this exercise, take one kettlebell and place them between your legs, bending over and pressing your glutes out, and keeping your back flat. 2.) Take the kettlebell and pass it between to your other hand that is behind the legs. 3.) Make sure that you are passing the kettlebell only behind your legs. 4.) Repeat this motion with a 'W' motion returning the kettlebell to the front with each pass through. 5.) Repeat this exercise for as many repetitions as needed. 6.) You can also alternate the direction of which the kettlebells are passed between the legs.


15. Kettlebell Side Lunge

Rep Count: 10 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

1. Stand with feet hip-distance apart, holding a medium-weight kettlebell with both hands. 2. Step right foot out to right side, bending right knee 90 degrees while pushing glutes behind you, keeping left leg straight and weight in center of body. 3. Push through right heel to return to start and repeat, this time stepping to left side.


16. Kettlebell One Arm Swing

Rep Count: 15 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by placing one kettlebell between your feet and bend down at your knees pushing your glutes out. 2.) Take the kettlebell and swing it between your legs and then use the force to drive the kettlebell out and in front of your chest. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed


17. Kettlebell One Legged Deadlift

Rep Count: 10 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by holding a kettlebell in on hand and then stand on one leg as the same as the hand that holds the kettlebell. 2.) From that position perform a stiff legged deadlift by bending at the hip and pushing your alternate leg straight out behind you. 3.) Lower the kettlebell until it touches the floor and hold for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed


18. Kettlebell Romanian Deadlift

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

1. Begin in a standing position with a kettlebell held with both hands. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position. 2. Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can. This should entail a horizontal movement of the hips, rather than a downward movement. The knees should only partially bend, and your weight should remain on your heels. Drive your butt back as far as you can, which should generate tension in your hamstrings as your hands approach knee level. Maintain an arch in your back throughout the exercise. 3. When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips.