Sprint squat thrust
Reps: 15 each leg
Get into a press-up position, and then bring one knee in to your chest as fast as you can. Push it back again and bring the other knee up at the same time. Keep alternating legs as fast as possible.
It's working when your legs power the movement, while your shoulders and abs support you.
Time: 60 seconds
Drop into a half-squat and swing the bell between your legs. Then swing it all the way up, standing as you do so and keeping your back straight. The bell should come up to about shoulder height.
It's working when you are using your legs and driving through your hips, and you're in full control of the kettlebell.