Hold a weighted ball or dumbbell with both hands in front of your chest, arms extended, and stand with your feet wide. Bend both knees and pivot your feet to the left, lowering the ball (or dumbbell) toward your left shin. Immediately straighten your legs, raise the weight overhead, and pivot to the right. Repeat for all reps, then switch sides (rotate in opposite direction).
Stand with your feet more than shoulder-width apart. Hold a singel kettlebell both hands, your arms hanging down in front of you. Push your hips back and lower the weight between your legs until it's under your butt. Drive back up to a standing position and swing the weight up to chest height, keeping your arms straight. Go right into your next rep and continue at a swift pace. Click here to see a how-to video.
Kettlebell Goblet Squat:
Cup a dumbbell or kettlebell in front of your chest, with your elbows close together. Push your hips back and bend your knees to squat, keeping the weight of your body on your heels. Press back through your heels to the starting position, and repeat.
Kettlebell Overhead Press:
Hold a kettlebell just outside your shoulder, your arm bent, palm facing in. Set your feet at shoulder width and bend your knees slightly. Press the kettlebell up until your arm is straight.
Stepup with Press:
Stand facing a step or bench, holding dumbbells at your shoulders. Place one foot on the step and push down through your heel to lift your other leg up to the step. At the top of the move, press the dumbbells straight overhead. Return your arms to your shoulders and step down to the starting position. Finish the reps with one leg before switching legs and repeating the exercise.
Lunge with Press:
Holding dumbbells at your shoulders in a standing position, take a large step forward with one leg. When your front thigh is parallel to the floor and your back knee is off the floor, press the weights overhead. Return the weights to your shoulders and step back to the start position. Repeat with your other leg.
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