Four rounds:

Bulgarian split squats x 8/ea
One leg deadlifts x 8/ea
Turkish getups x 4/ea
One hand kettlebell swings x 24
Decline oblique twists with kettlebell

Warm up: Hill Climb

As many rounds as you can get in 18:00

• 10 squats
• 10 curl presses
• 10 kettlebell swings
• 10 skull crushers
• 10 bunny hops

Finish: Hill Climb

Rounds:

• Mike 11.21
• Cassie 9.19
• Ashley 11.25
• Kristine 9.18
• Christine 18.25 *WINNER*
• Vanessa 16.00
• Shannon 15.15
• Kat 15.20

Double kettlebell squats x 15

Kettlebell swings x 20

Kettlebell overhead snatches x 10 each arm

Bicycles x 100

Curls x 30 each arm

4 rounds

BURN IT UP!!!

Kettlebells are a wonderful and powerful tool and kettlebell swings are an amazing strength and conditioning exercise. A lot of people get them wrong…even the fitness guru Jillian Michaels has taken flack for poor form. The best part of doing kettlebell work is that you can do it anywhere and you can pack a huge amount of calorie burning exercise into a small amount of time.

To help you get the best form and the most out of your kettlebell workout, here are some tips for proper swing technique:

-Fold at the waist, not at the knee. You can let your knees unlock but do not bend them, it is not a squat
-Push your hips back, not down
-Keep your back straight
-Don’t hold the bell with a deathgrip
-Do not let the kettlebell dip below your knees, keep it high
-Let your forearms touch the inside of your thighs
-The motion is quick and explosive…not slow and lazy
-Snap your hips
-If you load the bell on the way down, driving it down and back, you will get an even more intense workout
-Fire you quads, hamstrings, hips, abs and core and your butt

So that’s it folks. If you don’t own a kettlebell go get one! They are available at most fitness and sports retailers and there are several places to get them online. I have purchased kettlebells from WALMART and Neptune Barbell. Kettlebells make an excellent addition to your home equipment and are a great resource for those who travel a lot or do not have a lot of time to workout. I like to incorporate kettlebell work into many of the workouts I do and I come up with for my clients. If your back hurts the day after doing swings and your legs and butt don’t, you’re doing them wrong. So keep swinging and keep your form correct.