Stand with your feet slightly wider than hips-width distance apart.
Place a light- to medium-weight kettlebell in your left hand, come into a half squat, and swing the kettlebell in between your legs. Be sure to keep the back flat, engageing your abs, with your weight back in the heels. Stabilize your shoulders by sliding your shoulder blades down your back and toward your spine.
Thrust your hips forward, squeezing your glutes to swing the kettlebell forward so your arms are parallel with the floor as you stand up. Grab the kettlebell with the right hand, squat down, and swing the kettlebell between your legs again.
Quickly swing the kettlebell forward, coming to a stand. Remember, the movement comes from your pelvis, not your arms.
This counts as one rep. Complete three sets of 15 to 20 reps, alternately flowing between sides without any rest.