Burpee Over Kettlebell

  1. Place the kettlebell in front of you on the ground.

  2. Start with your hands on the ground in front of your feet, just far enough away from the kettlebell so you don't hit your face on it.

  3. Tighten your core and jump your feet back into a press up position.

  4. Lower your chest to the ground then push yourself back up into your press up position.

  5. Next jump your feet back towards your hands.

  6. Jump over the kettlebell to finish the movement.

  7. Repeat the movement for the required number of repetitions.

Single Arm Kettlebell Hang Clean and Push Press

  1. Stand with your feet shoulder width apart.

  2. Position the kettlebell directly in between your feet.

  3. Hinge at the hip and grasp the handle of the kettlebell with one hand.

  4. Keeping your chest upright and your core tight, swing the kettlebell back between your legs.

  5. Extend the hips, allowing the kettlebell to swing forwards and up to the shoulder. The main part of the kettlebell should rest on your arm between your shoulder and elbow with the palm of your hand facing up.

  6. Dip slightly at the knees and then forcefully extend pushing the kettlebell overhead.

  7. Reverse back to the starting position, swinging the kettlebell between your legs to begin the process again.

  8. Repeat the movement for the required number of repetitions.

Jump Squat

  1. Stand with your feet slightly wider than your shoulders keeping your weight in your heels and your feet angled slightly outwards.

  2. Clasp you hands in front of you, close to your chest.

  3. Begin by tightening your core, bending your knees and lowering yourself towards the ground into a squat position. Keep your chest upright and do not allow your knees to cave in.

  4. Continue to bend your knees until your thighs are at least parallel to the ground.

  5. Push yourself explosively back upwards and jump into the air.

  6. Land from the jump straight back into the bottom of the bottom of the squat.

  7. Repeat the movement for the required number of repetitions.

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