Kettlebell Clean-  Start with the kettlebell on the floor.  Hinge at the hips, grasp the bell and pull it back between your legs to create some momentum.  Drive through your hips to stand tall and power the bell forward.  As the kettlebell swings forward, gently pull on it and rotate your grip so that you complete the movement in a rack position with your knuckles facing the ceiling.  The kettlebell should be cradled on the back of your wrist.  Try to avoid letting it slam into you.  Now reverse the movement and repeat.

Transverse Lunge- Starting with the kettlebell in a racked position on your right side and your legs hip width apart, take a big step back with your right foot.  Keep the legs hip width apart, but land in your lunge with your back foot angled out perpendicular to your front foot.  If you imagine that you are standing on a giant clock, you will begin with both feet facing 12 O’clock and then stepping back so that your right foot faces 3 o’clock.  Bend into your right hip.  Return to your starting position.  You will complete 8 repetitions on this side before repeating on the left.