You will need: a yoga or pilates mat + (2) dumbbells + (1) 10-15 lb. kettlebell
A few reminders:
- Stretch BEFORE and AFTER the workout.
- Keep your abdomen engaged at all times.
- Grip the kettlebell properly to avoid accidents.
- Don't forget to BREATHE.
1. Lateral Lunge with Kettlebell
Hold the kettlebell with both hands and lunge sideways.
Shuffle your feet as fast as you can for 30 seconds.
3. Air Squats
Start by standing with your legs shoulder-width apart. Stick your buttocks out and keep your back straight as you lower yourself into a squat. Go as low as you can until your butt is below knee level.
4. Dumbbell Split Jump
Hold dumbbells on both hands. Lunge forward with one leg, then jump up and switch to the other leg.
5. Walk On Toes
Hold the kettlebell with both hand and stand on your toes. Shuffle your feet while balancing on your toes for 30 seconds.
6. Invisible Jump Rope
Feel free to use a jump rope if you have one, but following the motion with an invisible one works too.
7. Jumping Jacks
Alternate between the invisble jump rope and jumping jacks for 2-3 minutes.
8. Side-to-side Hurdle Jumps
You can use your kettlebell as a hurdle (But be careful!) or, like the jump rope, an imaginary one. Jump over the hurdle sideways as many time as you can in 60 seconds.
9. Leg Lift
Lie flat on your back and lift your legs to form a 90-degree angle. Slowly lower your legs until they are hovering a few inches above the ground, them pull them back up to your original position. The closer your feet are to the floor without touching, the better.
10. Squat-Lift Combo
Position the kettlebell in front of you, between your legs. Squat down to pick it up, thumbs forward, then flip it over as you stand up. Bend your knees a bit then spring up while lifting the kettlebell above your head.