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Kettlebell Swings

Grab a kettlebell with both hands and stand with your feet wider than hip-width apart. Squat down until your thighs are nearly parallel to the floor. Immediately stand and swing the kettlebell up to shoulder height . As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs. That’s one rep. 

Challenge: 15-20 reps, rest (or work other muscle groups) and repeat for 3 sets!

Quick Tip: If you have any back problems, do this move without using a weight. Substitute the kettlebell for a dumbbell if that’s all you have.

via Women’s Health Mag