Muscle Building Kettlebell Leg Workout – Onnit Academy

2 kbs, racked, Squat. 5 sets of 6 reps
2 kb deadlift, 4 sets of 12 reps
bulgarian split squat – 2 kbs, racked, lower knee and back up with trailing foot far back, 4 sets of 8 reps each leg
single leg deadlift, 4 sets of 8 reps each leg
2 kb swing, 4 rounds of max swings


TACFIT Bodyweight Exercises for MMA – EricWongMMA

Frog squat – regular, then hop, then clapping
Windmill – table top, hips up and hands to one side, hips up and hands to other side

Let sweep – frog position – leg straight to opposite side, sweep it back and hop over with base foot
Swinging plank – hands down like pushup, knees to one side and curled, straighten out and curl knees to other side

Screw pushup – start at top, drop elbow to middle then shoulder to hand, roll onto that side then roll back and push up
Pillow twist – kick leg across, lower, point head other way like laying on a pillow