KETTLEBELL
CROSSOVER
REVERSE LUNGE
(4 to 9 kg)
3 Sets x 10 reps (30 seconds’ rest)
Start movement holding a kettlebell at
chest level with both hands. Be sure to keep
elbows tucked at sides. As you begin, take
one leg back into a reverse lunge position
in a 45-degree angle while maintaining
an upright squat position. The key to this
movement is an upright position and slowly
crossing your leg in a reverse lunge while
dropping the knee in a straight line down.
Be sure to cross slowly to maintain your
balance throughout the movement.DUMBBELL STIFF-
LEGGED DEADLIFT
(9 to 13 kg)
3 sets x 12 reps (30 seconds’ rest)
Start movement with dumbbells at waist level.
Maintain a good posture with a slight bend in the
knees and slowly lower the weight to the front of
your calves, and return to the top of your thighs.
The key to this movement is a flat back and slow
and steady lowering of the weights.