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This total-body exercise requires a powerful drive out of your legs and glutes, a common movement in many sports. Your upper body and core are also engaged, resulting in major definition from head to toe.
Reps: 6 per side
How to do it: Stand with your feet slightly wider than hip-width apart, holding a kettlebell with one hand between your legs. Keep a slight bend in your knees as you shift your hips back and lower your torso until the kettlebell is lower than knee height (keep your back naturally arched).
Pull the kettlebell up to shoulder height by driving through your legs and pressing your hips forward. Next, quickly bring your elbow above your shoulder, explosively drive through your legs, and press kettlebell overhead. Keep your wrist straight at the top of the movement.
Slowly lower the kettlebell back down between your legs, while bending knees and keeping chest lifted. That's one rep.
Torch fat and tighten up from head to toe with this interval workout
Volleyball Player Nora Tobin's High-Intensity Interval Training (HIIT) Workout
Sculpt a Body like a Volleyball Athlete