Do 15 reps of each move, four times, with 30 to 45 seconds of rest between each movement. If you're unfamiliar with kettlebells, try this beginner kettlebell tutorial or read about proper kettlebell swing form.
Kettlebell Swings: 15 reps
- Start by standing with feet hip width apart, toes slightly outward, with the kettlebell in front of you, making a triangle with your feet.
- Hike the bell up and back between your legs to start the motion.
- Thrust forward from the hips to swing the kettlebell to chest level.
- When receiving the kettlebell back down, allow the knees to slightly bend, but don't squat.
- Send the butt back and let momentum take the kettlebell down between the legs/inner thighs.
- Continue for 15 swings, then rest for 30 to 45 seconds.
Kettlebell Goblet Lunges: 15 reps
- Standing tall, hold the kettlebell in goblet position in front of your chest.
- Step one foot forward to lunge, making a 90-degree bend in the front knee.
- Return to standing and repeat on the other leg to complete one rep.
- To maintain balance, keep feet hip width apart throughout the lunges.
- Continue for 15 reps, then rest for 30 to 45 seconds.
Kettlebell Thrusters: 15 reps
- Hold the kettlebell by the horns (sides of the handle), with both hands in front of your chest and your elbows tucked in.
- Squat down, with your butt back.
- As you come to standing, press the kettlebell up toward the ceiling, fully extending your arms overhead.
- Legs should really drive the momentum of the arms up; ensure the press and standing motion are happening simultaneously.
- Continue for 15 reps, then rest for 30 to 45 seconds.
