1. Have feet placed shoulder width apart
  2. With a straight back bend your knees in a squat motion
  3. Pick up the kettlebell in that postion
  4. Use the momentum from your squat and drive forward with your hips to bring the kettlebell up to eye level
  5. Let it swing back in between your legs while providing enough resistance to slow the momentum down while keeping a strong posture.
  6. Repeat this motion
  1. From the standing position place your hands on the ground then kick you legs back landing in the plank position with core engaged.
  2. Then perform a push up From that position, shift the weight onto your hands and explode your legs as close to your body as possible.
  3. Plant feet firmly on the ground, drive through your heels, keeping core engaged and perform a jump squat.
    OR
  4. Begin standing with your legs shoulder-width apart.
  5. Place your hands on the floor then jump your legs back so you’re in the push up position. Then press up like you’re doing a push-up and push your hips up.
  6. Launch your feet under your hips and stand.
  7. Finish by jumping in the air and raising your hands over your head then repeat.
  1. Engage core, slightly bend knees and perform a quarter squat to protect back.
  2. Alternate both arms as quickly and forcefully as you can during the desired duration of your set.
  1. Place feet shoulder width apart.
  2. Move hips back (Poke your butt out) shifting the weight on your heels.
  3. Squat down keeping your knees behind your toes.
  4. Jump up with as much force as possible
  1. Engage core, slightly bend knees and perform a quarter squat to protect back.
  2. Lift both arms up and with momentum slam down, lift up and repeat as quicly and forcefully as you can
  3. While in the quarter squat position perform a small squat jump to generate more power and intensity.
  1. Place dumbbells on the ground shoulder width apart and then place yourself holding them in the plank position.
  2. Lower your body to the floor, pause, then push yourself back up (a push up.)
  3. Once you’re back in the starting position, row the dumbbell in your right hand to the side of your chest, keeping your elbow close to your ribs.
  4. Pause, then lower the dumbbell back down and repeat with your left arm.
  5. Repeat this motion for the desired number of repetitions
  1. Place feet shoulder width apart.
  2. Move hips back (Poke your butt out) shifting the weight on your heels.
  3. Squat down keeping your knees behind your toes.
  4. Jump up with as much force as possible
  5. Land straight into another squat and repeat
  1. Start with a shoulder-width stance, with knees inside the arms.
  2. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended. bar should be close to the shins.
  3. Begin to pull the bar by extending the knees, keep a flat back, keep the bar close to your body and drive through your heels. Explode with as much force through the hips as you can to get the bar into a push press position.
  4. As the bar reaches this positon, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
  5. Stand to full height, holding the bar in the clean position.
  6. Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .
  1. Start in plank position, hands placed firmly on the ground slightly outside shoulder width.
  2. Engage core, place weight on one foot and lift the opposite knee to your chest without lifting the hips up.
  3. Alternate legs without both feet being placed on the ground at the same time
  4. Repeat for desired number of reps.
  5. (For beginners or people with a lack of flexibility (You may place both feet on the ground and alternate)
  1. Step forward and perform a lunge (take a long stride and ensure front knee is in line with foot and not over)
  2. While driving through the heel on the front foot propel your weight up with as much force as you can in your legs
  3. Switch stance mid air and land in the same position with the opposite leg
  4. Perform this motion while alternating legs until desired number of repetitions have been completed
  1. Have feet placed shoulder width apart
  2. With a straight back bend your knees in a squat motion
  3. Pick up the dumbbellin that position with one arm.
  4. Use the momentum from your squat and drive forward with your hips to front raise the dumbbell directly overhead.
  5. Bring it back down between your legs while providing enough resistance to slow the momentum down while keeping a strong posture.
  6. Repeat this motion
  1. Start in a standing position with elbows by your side, holding dumbbells in each hand, palms facing inward.
  2. With no hip momentum, curl weight to shoulder height, and continue motion to press weight above the head until arms are fully extended.
  3. Control the weight down in the same motion until arms are by your side and repeat.
  1. Have feet placed shoulder width apart
  2. With a straight back bend your knees in a squat motion
  3. Pick up the dumbbellin that position with one arm.
  4. Use the momentum from your squat and drive forward with your hips to front raise the dumbbell directly overhead.
  5. Bring it back down between your legs while providing enough resistance to slow the momentum down while keeping a strong posture.
  6. Repeat this motion