One Kettlebell, All Standing

Gentle full-body movements to raise your heart rate and loosen the joints.

Hinge at the hips, flat back, bell close to the legs.

Hold the bell at your chest, sit back and down, elbows inside the knees.

Staggered stance, hinge forward; row the bell to your hip.

Staggered stance, hinge forward; row the bell to your hip.

Step back into a lunge, the front knee over the ankle.

Step back into a lunge, the front knee over the ankle.

Press the bell overhead without arching your back.

Press the bell overhead without arching your back.

Step wide and sit into that hip, the other leg straight.

Step wide and sit into that hip, the other leg straight.

Hold the bell by the horns and curl it up, elbows by your sides.

Circle the bell slowly around your head, keeping your core tight.

Swing the bell up into the rack position, alternating arms.

Drive with the hips; the arms just guide the bell.

Deadlift, clean to the rack, then press overhead in one flowing sequence.

Hold the bell at your chest and march, knees high.

Slow your breathing and stretch the legs, hips and shoulders.