Body Weight x Double Kettlebell Ladder

1. Feet shoulder-width with a slight bend in your knees. Shoulders over your hips with a neutral head and neck position.
2. Maintain a neutral spine, and begin to bend your hips and knees, while maintaining a fairly vertical shin position.
3. Lower until your legs are in a quarter squat position or slightly above parallel.
4. As you lower down into your squat, allow your hands to travel behind your body. Your shin angle and torso angle should remain relatively the same.
5. Explosively push through the ground to jump into the air
6. As you straighten your legs, simultaneously swing your arms forward.
7. Land softly from your jump on the balls of your feet, and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force.

17 x Double Kettlebell Jerk Press

1. Rack the kettlebells.
2. Set feet about hip distance or slightly outside the hips.
3. Dip slightly at the knees ad hips before you drive the kettlebells overhead to finish with a second dip.
4. Lock out elbows and knees.
5. Lower the kettlebells to the rack position, absorbing the impact of the weight with a knee dip while bracing your abdominals.

16 x Reverse Crunches 

1. Lie on your back and brace your core.
2. Keep your palms on the floor as you pull your knees towards your chest.
3. Squeeze your abs to lift your lower back off the floor.
4. Pause briefly and slowly lower to the starting position.

15 x Double Kettlebell Cleans

1. Drive your hips forward and pull the kettlebells straight up
2. Catch the kettlebells at shoulder height as you drop into a slight squat.
3. Stand upright and briefly pause.
4. Return to starting position and repeat.

14 x Reverse Lunges

1. Take a large step backwards with one leg, lowering the knee towards the floor.
2. Keep your front shin as upright as possible.
3. Push your back foot into the floor and return to the starting position.

13 x Double Kettlebell Sumo Deadlift

1. Take a wide stance, feet angled out slightly.
2. Brace your core and feel your hamstrings lightly stretching in the start position.
3. Lift your chest and push your hips forward, lifting the kettlebells off the floor.
4. Push the hips back, bending at the knees to return the kettlebells to the floor.

12 x Lying Leg Raises

1. Lie on your back, legs straight and together.
2. Keep your legs straight and lift them to the ceiling until your backside comes off the floor.
3. Slowly lower your legs back down till they’re just above the floor.
4. Hold for a moment.
5. Raise your legs back up.