10 each: Kettle bell Clean & Squat
10 each: Alternating Lunge with Ketttlebell Swing
10 Kettlebell Swings
KB Clean & Squat: Power through the hips, jerking the kettle bell up – keeping it close to your body and quickly tuck your arm under it and squat. Keep your core tight to protect your back.
Alternating Lunge with kettle bell swing: Hold the kb in your right hand and lunge back with your left leg. As you come out of the lunge, power through the hips and swing the kb out in front of you, switching hands and feet. Everything down, everything up…
Kettlebell swings: Hinge through the hips – kicking your butt back like you’re trying to knock someone out. Keep your back straight, chest open, and core tight as you thrust your hips forward, squeezing your cheeks and giving the kb some momentum. You should feel everything jiggle a little;) If you feel it in your shoulders you’re not using your hips enough.