Thruster-  Standing tall, hold your kettlebell by the horns at your chest.  Sit back into a squat.  Drive your feet into the floor to generate a good amount of force as you return to standing.  Maintain momentum as you transfer that power through your core and allow it it help you press the kettlebell overhead.  Fully extend your arms at the top and stack your wrists directly over your shoulders.  Lower the bell back down to chest height to complete 1 rep.  The thruster is an awesome metabolic movement that gets your heart working while also strengthening the muscles of your legs, core and shoulders.  It’s a great bang for your buck!

Sit-up- Sit down on the floor and anchor your feet around your kettlebell.  Try to activate your inner thigh (adductor) muscles to hug the bell. Leaving a bend in your knees, lie back.  You may cross your hands on your chest, or use them to support your head.  Just be careful not to pull on your neck.  On an exhale curl your body all the way up to sitting.  Lower with control.