- Hold bar just above knees with slight bend in hips and knees.
- Explosively pull bar to shoulders, catching it in a partial squat.
- Stand tall and press bar overhead until arms are fully extended.
- Stand with feet together, arms in front at chest level, palms touching.
- Spread legs wide, simultaneously swing arms out to sides, palms facing forward.
- Jump back to starting position, bringing arms together again quickly. Repeat rhythmically.
- Stand tall, feet together, arms by sides, ready to move.
- Step right foot out, simultaneously raise arms above head.
- Step right foot in, lower arms, repeat left, maintain rhythm.
- Stand with feet shoulder width apart holding a kettlebell with one hand at your side.
- Keeping your arm straight, swing the kettlebell up and out, away from your body to around head height.
- Return to the starting position and repeat.
