Alternating Lateral Lunge with Kettlebell Clean- Start with your feet together and the kettlebell in both hands.  Laterally lunge to the left.  Hinge back at your hips and drop the kettlebell to the inside of left foot.  As you step back together, explosively pull up on the bell and catch it at your chest by dropping your elbows and gripping the horns. Now repeat on the other side.  Continue for 45 seconds.

Alternating Back Lunge with Kettlebell Swing-  Begin standing tall with your legs together and the kettlebell in your right hand.  Lunge back with your left leg as you simultaneously swing the bell back along the side of your front (right) leg.  Allow the bell swing forward as you drive through your right hip bringing your legs back together.  As the bell floats up in front of you, exchange hands.  Immediately let the kettlebell swing back on the left as you lunge back with your right leg.  Try to keep the movements fluid and work at maintaining a strong core stable lunge.  Don’t let the kettlebell knock you around. Complete a 45 second set.