kettlebell killer

Kettlebell helps strengthen the glutes and upper hamstrings, as well as the core muscles in the abs and lower back, no kettlebell no problem, fill your bag with whatever you can find around your house and use the handle to swing, for basic swinger, swing only until shoulder level, keep your mid section tight and make sure to squeeze your butt at the top of the swing, if you feel any pain in the lower back, drop the weight and get your form right!

warm up : 30 air squats 
5 rounds of 
20 kettlebell swing
10 kettlebell squat
20 kettlebell swing
10 kettlebell lunges
20 kettlebell swing
10 kb russian twist
20 kettbell swing

photo credit: derrick say and kin lee say