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#xtreme swings
Shock muscles and tone like mad during this sick-3uick;+, minutes7; kettlebell plan 'rom !orna <leidman5 creator o' <ettle=. How to swing: Stand with 'eet hip-width apart5 knees so't5 and bring :bell between legs and slightly behind you. "hrust hips 'orward to swing weight up to chest le*el. Immediately drop back to start> repeat. Do a ladder with a 15-pound kettlebell. ? Double-ar swings5 ,. seconds

? Push-ups5 0. seconds ? Single-ar swings5 0& seconds 'or each arm ? High knees! kettlebell held o"erhead5 0& seconds ? Single-ar swings! alternating ar s5 @. seconds total ? Shu##le #eet #ast in place holding kettlebell at chest5 A. seconds ? Double-ar swings5 B. seconds ? $u ping %acks! pressing kettlebell o"erhead on each %u p Cstart slowD5 A& seconds ? Single-ar swings5 &. seconds 'or each arm ? &lternating %u ping lunges! holding kettlebell at chest5 &. seconds ? Single-ar swings! alternating ar s5 //. seconds total ? 'ent-o"er row with kettlebell5 0. seconds 'or each arm (e"erse it. Eo the last mo*e again5 continuing back to the 'irst mo*e to 'inish. Top, Nesh NYC, $76, NeshNYC.com; watch, BreraOrologi.com.

rthur Belebeau

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