Take 10 repetitions with

This: One-handed swing: Take 10 repetitions with each hand. Clean & Press: Take 10 repetitions with each hand. Windmill: Take 5 repetitions with each hand. Rack lunges: Take 10 repetitions with each leg. Plank row: Take 5 repetitions with each hand. Then take a 2 minute break. Then repeat the entire series twice, so it will be three rounds in total. Increase the Pro Health Pedia difficulty As you get better, you can work towards running the entire series of exercises without breaks between exercises. When successful, you can cut the 2 minutes between each lap down to 1 minute and eventually run all three laps without breaks. Once done, you can either choose to take an extra lap or two to train your stamina, or you can move up to a heavier kettlebell and go back to three laps of Pro Health Pedia breaks and then work from there again. Rack Position You will need the so-called rack position in several of the exercises. Here you bend your arm and let your kettlebell rest in the V between your upper and lower arms. Your forearm points towards the center of the chest. Kettlebell Exercise 1: One-Hand Swing Begin with the kettlebell placed on the floor about a foot in front of you. Bend at the hip, reach forward and grasp the handle. Swing the kettlebell back between the legs. The back must be stretched and the movement takes place in the hip. The legs should only be slightly bent. Now activate the muscles of the thighs, Pro Health Pedia buttocks and back, and push the hip forward to the upright position so that the kettlebell is swung forward to the horizontal. It is important that the back is stretched.