1. The Clean-and-Jerk
Stand with your feet shoulder-width apart and knees slightly bent. Grip two Kettlebells resting on the floor. Bring the weights up 8-10 inches slowly and swing them through your legs, front to back to front, five times. Then clean (jerk upward using your shoulder muscles) as fast as possible up to your chest. In correct form, your arms should turn from a slightly inward position to a slightly outward position. Use your leg-strength to drive the bells overhead until your elbows are locked. Hold for one second. In one continuous flow, lower the Kettlebells back to your shoulders then back to the swing position. Repeat.
Suggested Reps: 10 sets of 10 reps with 30 seconds of rest between each set
Muscle Groups: calves, quads, traps, legs, shoulders, triceps, back, grip and core
Cotter’s Tip: Instead of aiming for speed with the clean-and-jerk, focus on technique and form. "Most people go too fast and aren’t maintaining proper form in the overhead position," says Cotter. "They aren't fully extending their arms and legs, and just throw them up and bring them down really fast." Make sure your shoulders are relaxed for extra flexibility when the Kettlebells are overhead.