1. Stand with feet slightly wider than hip width apart, toes pointed slightly out. Hold a Kettlebell with both hands and as you squat, swing the Kettlebell between your legs, keeping your chin and chest up with no rounding in your upper back. Keep your core engaged.
2. As you come out of the squat, use the momentum to swing your arms back up, and thrust your hips forward. At the top of the move release one hand from the Kettlebell and perform another rep with just one hand.
3. When you come up, hold the Kettlebell with 2 hands again and perform another rep.
4. Repeat step 2 but switch hands so you are holding the Kettlebell with the opposite hand.
You can choose a rep range, I recommend 30+, or you can set a timer for 60 + seconds. Do 4 rounds.