"The kettlebell is sometimes fondly referred to as 'iron cardio,'" Shayna said, because it's a move that requires you to be in motion at all times, which pushes your heart rate up. This explosive, full-body move "sculpts your glutes, activates your hamstrings, and strengthens your lower back all at the same time."
- Hold a kettlebell with both hands by the flat, top handle. Let your arms rest so the kettlebell hangs down between your legs.
- Place your legs slightly wider than hip-width apart. Your toes should point slightly outward.
- To begin, keep your back flat and brace your core. Bend at your knees and push your glutes back.
- While keeping your arms straight, press your weight down into your feet and squeeze your quads and glutes as you push the kettlebell up.
- Extend your hips and legs to stand. This motion will drive the kettlebell up to just above shoulder height.
- Control the momentum while lowering the kettlebell as it returns to starting position. Then begin the next repetition.
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