Goblet Squat with Overhead Press- 10x
Dead Bug- 10x each side
Equipment- 1 kettlebell
Goblet Squat with Overhead Press- Hold a kettle bell “bottoms up” at your chest with your elbows pointing down. Lower into a squat by sitting back into your hips and bending your knees. Be sure to keep your chest up tall. Depending on your range of motion, your elbows may brush along the inside of your knees towards the bottom of your squat. Drive into the floor and stand up with control, returning to your starting position. Now perform another squat. This time use the force generated from the ground up to thrust the kettlebell directly overhead as you come up. Be sure to keep your core engaged and your shoulders stacked at the top of the movement. Lower the kettlebell to your chest. Continue to alternate one squat and then one squat with overhead press until you have completed a total of 10 squats.
Dead Bug- Lie down on your back with your legs bent so that your knees are directly over your hips. Raise your arms over your chest. Really tighten your abs and press your low back into the floor. Try to maintain this abdominal engagement through the entire exercise. Now press your left hand into your right knee, while simultaneously driving your right knee into your left hand. (This will further activate your abs.) Reach your right arm over head and extend your left leg. Return with control. Complete 10 repetitions like this before switching to the other side.