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  • Kettlebell Alternating Curtsy Lunge

    Hold a kettlebell at your chest, feet hip-width apart.
    Step one leg diagonally back into a lunge.
    Alternate legs, keeping your chest up and core engaged.

  • Kettlebell Alternating Single Arm Thruster

    Hold two kettlebells at shoulder height, palms facing inward.
    Squat down, then drive upward, pressing both kettlebells overhead.
    Lower kettlebells as you descend again, alternating arms each rep.

  • Kettlebell Single Arm Thruster

    Hold kettlebell at shoulder height with feet shoulder-width apart.
    Squat down, then drive upward, pressing kettlebell overhead in one motion.
    Lower kettlebell as you descend into next rep smoothly.
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