A standing shoulder and core move where you circle a weight around your head with control.

1. Stand tall with feet about hip-width and hold one weight at your chest.
2. Brace your core and bring the weight beside one ear.
3. Circle it slowly behind your head and around the other side.
4. Return the weight to your chest, then repeat in the other direction.

A standing hip hinge that trains your glutes and hamstrings and builds the pattern for deadlifts.

1. Stand with feet hip-width apart and knees slightly bent.
2. Brace your core and keep your chest open.
3. Push your hips back as your torso tips forward.
4. Lower until you feel your hamstrings, keeping your back flat.
5. Drive your hips forward to stand tall again.

A front-loaded squat that trains your quads, glutes, and core.

1. Hold the kettlebell at your chest with both hands.
2. Stand with feet about shoulder-width apart, toes slightly out.
3. Bend your knees and hips to squat down under control.
4. Lower until your thighs are near parallel, or as far as comfortable.
5. Drive through your feet to stand tall again.

A two-hand kettlebell swing that trains your glutes, hamstrings, hips, and core.

1. Stand with feet hip-width and the kettlebell on the floor in front of you.
2. Hinge at your hips, grip the handle, and hike it back between your legs.
3. Snap your hips forward and let the kettlebell swing to chest height.
4. Let it fall, hinge again, and keep the swings smooth.
5. To finish, guide it back to the floor in front of you.

A one-arm overhead press with a kettlebell that trains your shoulders, triceps, and core.

1. Stand tall with the kettlebell racked at one shoulder.
2. Brace your core and keep your wrist stacked over your elbow.
3. Press the kettlebell overhead until your arm is straight.
4. Lower it with control back to your shoulder.
5. Finish your reps, then switch sides.

A one-arm rowing move that trains your upper back, lats, and arms.

1. Stand hinged at your hips with one hand braced and a kettlebell in the other.
2. Let the kettlebell hang under your shoulder with your back flat.
3. Pull your elbow up and back until the kettlebell reaches your ribs.
4. Lower it with control to the start position.
5. Finish your reps, then switch sides.

A loaded reverse lunge that trains your legs and glutes while challenging balance.

1. Hold the kettlebell at your chest or by your sides.
2. Stand tall with feet hip-width apart.
3. Step one foot back and lower until both knees bend.
4. Push through your front foot to stand back up.
5. Finish your reps, then switch legs.

A core hold that trains your abs, shoulders, and glutes while you keep a straight body line.

1. Place your forearms on the floor with elbows under shoulders.
2. Step both feet back and lift into a straight line from head to heels.
3. Brace your abs and squeeze your glutes.
4. Hold the position and breathe steadily.
5. Lower your knees to the floor to finish.

A kneeling rest stretch that relaxes your back, hips, and shoulders while you breathe.

1. Kneel with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Reach your arms forward and lower your chest to the floor.
4. Rest your forehead down and relax your neck.
5. Hold the stretch and breathe slowly.

A standing hip hinge that trains your glutes and hamstrings and builds the pattern for deadlifts.

1. Stand with feet hip-width apart and knees slightly bent.
2. Brace your core and keep your chest open.
3. Push your hips back as your torso tips forward.
4. Lower until you feel your hamstrings, keeping your back flat.
5. Drive your hips forward to stand tall again.