"On the days we didn't train together, Katherine would do 20 swings with the Kettlebell and 5 one-legged squats on each side," says Beaver.
One-handed arm swings
In squat position, pick up the Kettlebell with an overhand grip.
Explode to upright position with your arms extended, which sends the Kettlebell in an upward motion (keep shoulders loose, elbows locked).
As Kettlebell begins downward swing, return to squat position.
Continue with the swinging motion, following it like a pendulum for 10 reps.
Repeat with other arm.EQUIPMENT
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Kettlebell Basix DVD, $20; buy online now at misfitla.com