2a Dumbbell or Kettlebell swing
Sets: 4 Reps: 8
Get into an athletic, shoulder-width stance, holding a dumbbell with both hands. Allow the weight to hang in front of your body and between your legs. Now dip your knees as if you were about to jump, and explosively straighten your hips and knees to come up to a standing position. Allow the momentum to swing your arms up to shoulder level. Reverse the motion to return to the starting position and immediately begin the second rep.