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The Best of Both Worlds (Workout Routine)

Day 3 Exercise 4

Dumbbell Swing

Reps: 20

Stand with feet shoulder-width apart and hold a dumbbell (or kettlebell) 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. Allow the momentum to swing your arms up to shoulder level.