Set Up: Stand with your feet about shoulder-width apart, holding the kettlebell with two hands in front of your body, with arms extended downwards.
Action: Bend your knees and push your hips back to drive the kettlebell down between your upper thighs (a). Use your glutes and hips to power the kettlebell up to eye level while keeping your arms straight (b). Maintain a positive arch in the spine throughout the movement and keep your shoulders back.
After four rounds do one-minute of Standard Plank
Set Up: From a standing position with feet shoulder-width apart, bend over with straight legs and put your palms on the floor (a).
Action: Walk your hands forward, keeping your feet stationary, until you are in high plank position (b), and perform one full push-up (c). Walk your hands back to your feet, and repeat the entire movement.
After four rounds do one-minute of Right-Side Plank
Set Up: Stand with feet shoulder-width apart holding a dumbbell at your sides in each hand.
Action: Push your hips back and down to lower into a squat (a), then explosively jump straight up into the air (b). Sink directly back into the squat position as you land and repeat.
After four rounds do one-minute of Left-Side Plank
Set Up: Stand approximately two feet away from a wall holding a medicine ball
Action: Lower into a deep squat (a) and come up quickly (b), thrusting the ball upwards against the wall as high as you can (c). Catch the ball as it comes down, sinking directly back into the squat and repeat.