https://youtu.be/Pd98zbp4td0
Squat into a High Plank Burpee
- Begin with your feet shoulder-width apart, toes pointed slightly outward, core engaged, shoulders back, holding the kettlebell in both hands, arms fully extended in front.
- Bend at the knees and hinge at the hips into a squat.
- Place the kettlebell on the floor in front of you and hop your feet backward into a high plank position, core engaged and back flat.
- Quickly hop your feet back forward toward your hands, landing feet shoulder-width apart. Sit into a squat position, core engaged, chest up, shoulders back.
- Grab onto the kettlebell, squeeze your glutes, and stand.
- For a modified version, step your feet forward and backward instead of hopping.
- Repeat continuously for 60 seconds.
Box Shuffle
- Place kettlebell on the ground in front of you.
- Shuffle around the kettlebell as if you’re moving along an imaginary square around the kettlebell.
- Continue in the same direction for 30 seconds, then switch directions and continue for the remaining 30 seconds.
Weighted Squat Jump
- Begin standing with feet shoulder-width apart, toes pointed slightly outward, core engaged, shoulders back, and kettlebell held at chest level close to the body.
- Bend at the knees and hinge at the hips into a squat, then squeeze your glutes and explode up and off the ground.
- Land softly and maintain control of your body as you back down to a squatting position.
- For a modified version, squat then come up onto your toes instead of leaving the ground.
- Continue for 60 seconds.
High Knees with a Twist
- Begin standing with feet shoulder-width apart, core engaged, shoulders back, and kettlebell held at chest level close to the body.
- Drive one knee forward and up while twisting your torso toward the side of the leg that’s in motion.
- Quickly plant your foot and drive the opposite knee forward and up while twisting your torso toward the leg in motion.
- For a modified version, march your knees at a comfortable pace.
- Continue for 60 seconds.
Plank Walk with Mountain Climbers
- Place the kettlebell on the ground in front of you.
- Begin on one side of the kettlebell in a high plank position, back flat, core engaged.
- Walk over or around the kettlebell to the opposite side.
- Once there, hold your plank. Then begin to drive your knees up toward your chest one at a time.
- Count to 5 as you switch from knee to knee. Stop and hold after 5.
- Ensuring that your core is engaged and back remains flat, walk over or around the kettlebell to the opposite side and repeat the mountain climber for another 5 repetitions.
- Continue for 60 seconds.