• Hold a kettlebell between your legs.

• Explosively extend your hips to swing it up to eye level.

• Hold the kettlebell over one shoulder.

• Press it straight overhead.

• Lower it to the opposite shoulder.

• Hold the kettlebell in one hand and stagger your stance so one leg is in front of the other.
• Keeping your lower back in its natural arch, bend at the hips and lower your torso so it’s nearly parallel to the floor.

• Row the weight to your side.
• Do 25 seconds on each side.
  

• Hold the kettlebell under your chin as if your hands were up to protect 
you in a boxing stance.
  
• Step forward and lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the floor.
  
• Twist your torso in the direction of your front leg as far as you can.
  
• Alternate legs for 25 seconds.

• Adopt a wide stance.
• Hold your palms together in front of your chest and rotate side to side about 
45 degrees, as fast as possible.
  

• Keep your elbows in line with your shoulders and your lower body braced — the movement occurs only at the trunk.

Step back into a lunge position with 
your hands up to protect your face.

• Reverse the motion, raising the lunging leg into the air for a knee strike.
  
• Drive your knee up high, point your toe down, and pull your arms to that knee’s side as if you were 
driving a knee to an opponent’s head.
• Do 25 seconds on each leg.

• Start in the bottom phase of a press-up.
  

• Press up, twist to your left side and raise your right knee to meet your left elbow. On the next rep, raise your left knee to your right elbow.

• Drop into a press-up position.

• Explode up and put your hands up by your chin.
• Move as quickly as possible through each rep.