This circuit will get you really feeling your hamstrings and lower back. All you will need is one kettlebell weighing between 35-53lbs. A spin on the normal two-arm kettlebell swing we are performing single-arm swings for this workout.
Performed with the same movement and form as two-arm swings, the only difference is one arm will be swinging the kettlebell the other should be out at a 45 - 90 degree angle to help you stay balanced. This variation is slightly superior as it creates more of a challenge for your stabilizing muscles and shoulder.
Tips for form: The kettlebell should travel up no higher than your shoulders this exercise focuses on working your lower body. Focus on bracing your core, keeping your back straight, and swinging with your hips. Your knees are slightly bent but this is also not a squat movement.
WORKOUT: 3 Rounds
5 x Single-arm kettlebell swings, left arm
5 x Single-arm kettlebell swings, right arm
3 x Kettlebell goblet squats
3 x Burpees
4 x Single-arm kettlebell swings, left arm
4 x Single-arm kettlebell swings, right arm
3 x Kettlebell goblet squats
3 x Burpees
3 x Single-arm kettlebell swings, left arm
3 x Single-arm kettlebell swings, right arm
3 x Kettlebell goblet squats
3 x Burpees