Do 3 reps per exercise and repeat circuit 3 times
Hold a 20-lb. kettlebell at chest level, squat and touch elbows to knees.
Double Handed Swings
Grasp 20-lb. kettlebell with both hands, legs shoulder-width apart. Holding core, squat while bringing kettlebell between legs, then stand and raise kettlebell overhead and lower back down again. This is one rep.
Squat, thrust your legs out as you drop into a pushup and then jump back up.
Repeat 2 to 3 times
Double Arm Swings with Reverse Lunge
Grasp handle of the kettlebell with both hands, hold core and squat. Then swing kettlebell between legs and raise it above head to a full extension of your arms with shoulders back while stepping back with a right leg lunge. Repeat 12 times and switch to the left leg for a total of 24 reps.
Bob and Weaves
Start with legs together holding kettlebell at waist level. With right leg, step squat to the right, step squat left leg to join the right leg, then left leg step squat to the left and right leg step squat to join the left leg. This is considered one bob and weave. Do this 15 times.
Stiff Legged Deadlifts
Stand straight, holding kettlebell with both hands in front of waist, core tight, feet together. Bend body at hips and lower the kettlebell slowly to toes. Return to upward position bending body at hips. Do 15 reps.
Single Arm Swing Walking Lunges
Hold one kettlebell with the right hand, stand with legs apart, hold core, squat, swing the one kettlebell with right hand between legs and then swing kettlebell above head to a full extension with arm upright and shoulder back while stepping forward into forward lunge. With each swing of the kettlebell lunge forward by stepping right, left and so on for 15 reps. Do 15 times on the left side for a total of 30 reps.
Double Arm Swings with Reverse LungeStiff Legged DeadliftsSingle Arm Swing Walking Lunges Bob and Weaves