| Image | Exercise | Set | Reps | Weight/
Resistance | Tempo | Time |
 | Turkish Get Up (lunge style)
Lie supine on your back holding on to a kettlebell perpendicular to your body.
Proceed to get up by sitting up to a seated position and bring one leg underneath you.
Stand up in a lunge style to an upright position. |
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 | Kettlebell Swing
Starting Position: Hold one kettlebell between your legs and your body is in a bentover stance with your back flat.
Swing the kettlebell backwards and then forcefully swing the kettlebell forward to a chest level. Keep your arm straight and forcefully extend your hips, knees, and ankles. |
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 | One Arm Kettlebell Clean
Keep torso straight but bent forward at the hips slightly.
Explosively raise the kettleball by extending the hips, knee and ankle in a "jumping action".
Keep your elbows out and shoulders directly above the kettleball as long as possible.
Keep the kettleball close to the body.
Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.
Keep the elbows high during the pull until the highest point.
Rotate elbow around and underneath the kettleball.
Rack your hand across the front of the shoulder.
Slightly flex the hips and knees to absorb the weight.
This should be a fluid motion where all the steps flow together.
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 | One Arm Snatch
Keep torso straight but bent forward at the hips slightly.
Explosively raise the kettleball by extending the hips, knee and ankle in a "jumping action".
Keep your elbow pointed out and arm straight.
At maximum height slightly flex the hips then the knees.
Rotate elbows around and under the dumbbell.
At maximum bar height, fully extend the elbows and lock the kettleball overhead.
Catch the kettleball by flexing at the knees and hips to absorb the weight.
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 | One Arm Kettlebell Row
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold kettleball in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull kettleball up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.
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 | Front Squat with 2 Kettlebells
1) Grasp kettleballs and hold them at chest level in front of you.
2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to "sit back" so that knees stay over the feet.
4) Once thighs are parallel to floor, return to start position.
Trainer's comments:
you should start with 1 kettlebell with this one. squat from the proper rack position. |
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 | One Arm Military Press to the Side
Stand upright holding one kettleball.
Start position: Position kettleball to ear level with an overhand grip (palms facing forward).
Press hand up and out laterally above head keeping wrists over the elbows and arms moving parallel to body at all times. Return to start position.
Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
Repeat with other arm.
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