Kettlebell Swing- :30
Side-to-Side Pushup- :30
Kettlebell Swing- Set up with the kettlebell about 12-18 inches in front of you. Hinge through the hips and reach for the bell with both hands. Keeping your shoulders pulled down into their sockets and hips square, tip the bell towards you and grip the handle. Hike the kettlebell, pulling it through your knees. Now engage you glutes and drive your hips forward to a standing position. Root through your feet and let the bell float up between hip and chest height. You should be braced in a standing plank position. Now pull the kettlebell back between the legs, hinge through the hips and repeat the movement.
Side-to-Side Pushup- Lay the kettlebell on its side. Set up in a pushup position with your left hand placed on top of the bell and your right hand on the floor. Execute one pushup. Maintaining a solid plank, move your left hand off the kettlebell to the floor. Place your right hand on the bell. Pushup again. Move like this, side-to-side over the bell for a total of 30 seconds.