4. Jump Squats
With the Kettlebell held behind your head and resting on your shoulder muscles, squat down so that your feet are hip width apart and your knees are parallel to the ground. Keep your butt back as if you are trying to sit in a chair. Push off using your leg muscles to extend through the squat and into a jump.
Suggested Reps: 15 to 20 jumps with a continuous cadence
Muscle Groups: quads, calves, hamstrings, glutes, as well as cardio work
Cotter’s Tip: A jump squat is a perfect workout finisher because it combines weight with cardio for one-last ultimate burn. “Hold the Kettlebell firmly across your upper back, and pinch your shoulder blades together to form a muscular shelf that protects the vertebra," says Cotter. This will prevent the Kettlebell from whacking you as you jump.