Kettlebell Swing
Description
Stand with your feet shoulder-width apart holding the kettlebell with both arms in front of you. Drop your hips back and down just as you would sit in a chair allowing the kettlebell to swing down in between your legs. Use your legs and hips to explosively extend at the knees and hips to swing the dumbbell up. The most important aspect of the lift is the hip thrust. As you swing the kettlebell up, you are not using your back or your arms to help the kettlebell up; all you should be using is your hips.
At-Home Option: If you're training at home and don't have a kettlebell, do swings using a backpack loaded with books or other heavy items.
Tips
Kettlebell swings can be used as a HIlT cardio activity, alternating work intervals (for time or reps) with rest.