Russian Kettlebell Swing

  1. Stand behind the kettlebell with your feet slightly wider than shoulder width.

  2. With your knees slightly bent and your back straight, hinge at the hip and take an overhand grip of the kettlebell.

  3. Lift the kettlebell off of the floor and pull the kettlebell between your legs keeping your core tight and back straight.

  4. Drive your hips forward, straightening your body and pushing the kettlebell up and out infront of you.

  5. Allow the kettlebell to swing back down. As the kettlebell approaches the lower position, bend your knees and hinge at the hip.

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

Half Burpees

  1. Start with your hands on the ground in front of your feet.

  2. Jump your feet back into a press up position.

  3. Next jump your feet back towards your hands.

  4. Jump up to a standing position to finish the movement.

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

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