Kettlebell Swing + Squat

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Move Targets: Total body


Step 1: Get in a squat position with your legs at least 3 feet apart making sure to keep your knees behind your toes. Keep your back straight and chest open. Hold your kettlebell with both hands in front of you in between your legs.


Step 2: Keeping your arms straight, swing the kettlebell in an upward motion, without letting your arms extend past your shoulders. Keep your spine elongated and straight as you push through your legs to standing position.


Step 3: Lower the kettlebell back down and squat back into starting position. Do not swing the kettlebell behind your legs. If your feel yourself arching your back or rocking onto your toes, decrease your range of motion or your weights. Do as many swings as you can in 60 seconds.


Modification (Beginner): Decrease your weight and do not squat as low. You can even eliminate the squat entirely.

Disclaimer: Remember to check with your doctor first to confirm that you and your baby are both healthy enough for this workout. Also, ensure that your baby is strapped in and positioned safely without discomfort.