Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down, and pick up a kettlebell with your right hand. Allow it to hang between your legs.
With a flat back and your core engaged, inhale to bend the knees and push your butt back. The weight should be back in the heels so your knees are in line with your toes.
Keep your abs strong and your right arm straight. Relax your left arm at your side. On an exhale, press into your feet, squeezing your legs and glutes as you aggressively explode up, extending through your hips and legs to stand, which drives the kettlebell up to shoulder height.
Inhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
This counts as one rep. Complete 12 reps on each arm, for a total of 24 reps.