With any one of these moves, be sure to get a killer body:

KETTLEBELL GOBLET THRUSTER

Hold the handles of a kettlebell in front of your chest and lower into a squat until your thighs are parallel to the floor or lower (a). In one movement, push your body to a standing position as you press the kettlebell over your head, arms as straight as possible (b).

METABOLIC UP-DOWN

Kneel on the floor, squeezing your glutes tightly and stretching as tall as possible (a). Lift your left knee and place your left foot on the floor in front of you so your left shin is nearly vertical (b). Press through your left foot to push up to a standing position (c). Reverse the movement to return to start, and repeat with your right leg. Continue alternating.

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SQUAT PRESS

Hold a dumbbell with both hands in front of your chest and lower into a squat, thighs parallel to the floor and elbows bent and tucked next to your sides (a). Holding this position, brace your core and push the dumbbell straight out from your chest at shoulder height, arms completely straight (b). Pause, then bring the weight back to your chest.

SQUAT TO CURL THRUSTER

Hold a dumbbell in each hand and stand with your feet more than shoulder-width apart. Lower into a squat, letting the dumbbells hang at arm’s length between your legs (a). Bend your elbows and curl the dumbbells to your shoulders (b), then, in one movement, push your body to a standing position as you press the dumbbells overhead, palms facing each other (c). Reverse the movement to return to start.

BLAST-OFF PUSHUP

Start in plank position. Without rounding your lower back, bend your knees and push your hips back as far as you can (a). Push forward and down into the bottom position of a push-up, keeping your core tight and squeezing your glutes(b). Reverse the movement to return to start.

 

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