KETTLE BELL SWING
WHY: It may sound counter-intuitive, but this is the standing equivalent of using the rowing machine. HOW: Feet shoulder-width apart, holding the kettle bell by the handle in both hands so it can swing under your crotch area. Then bend knees, drive bum back while keeping your back straight and then use your hips and buttocks to propel the kettle bell forward. Your shoulders and arms are there to carry the momentum and swing the kettle bell and steady it directly above your head. That’s one. Let it swing down for the next repetition.