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| Two Arm Swing |
Reps 10
Movement
Hinge at the hips to send the kettlebell between your legs, then use a hip thrust to straighten up.
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| Kettlebell Clean |
Reps 6 each side
Movement
Use hip drive to move the bell and as it passes hip height, draw your elbow back to
catch” it so it rests on your forearm.
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| Overhead Press |
Movement
Start with the bell at shoulder height and press it directly overhead, then lower back to the start.
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| Goblet Squat |
Reps 10
Movement
Hold a kettlebell to your chest, then bend at the knees and hips to lower until your thighs are parallel to the floor.
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| Windmill |
Reps 6 each side
Movement
Hold the bell overhead with the foot on the other side turned out at 45°. Lower your torso to that side, then straighten up.
Do all the reps of each exercise in order without rest and without putting the kettlebell down. At the end of each circuit, rest for 90 seconds-2 minutes. Do 4 rounds.