Kettlebell Deep Squat with Curl and Halo- Grab the kettlebell by the horns, and lower down into a deep squat.  Work to hinge through both your knees and hips while keeping your chest up tall.  At the bottom of your squat, perform a bicep curl.  Holding the kettlebell close to your chest, stand up.  From here, brace through your core and raise your arms to rotate or “halo” the bell in an orbit around your head.  Your ribs may want to “flare out” or your low back may want to over arch as you go through the movement. It’s super important to engage your abs to keep your ribs “locked down” and to maintain a neutral spinal position.   This is your core work!   Perform one squat, curl and halo in both directions to complete one rep.  Now repeat for a total of 8 times through.

Alternating Back Lunge with Kettlebell Swing-Hold the kettlebell in your right arm.  Lunge back with your left leg as you simultaneously swing the kettlebell back with your right arm.  As you bring the feet back together, allow the kettlebell to swing forward to switch hands in front of you.  Now swing the bell back on the left as you lunge back with your right leg.  Resist the force of the kettlebell and maintain good posture and core stiffness. Complete a total of 16 lunges.