Sumo Lunges are an awesome power-focused exercise for your quads, glutes, adductors and abductors.
Kettlebells Needed: 1
Weight Recommended: Light or Medium
Pace Recommended: Slow
Directions: Starting with a wide stance with toes pointed out, perform a wide legged squat making sure your knees bend toward the same direction your toes are pointed. As you come up out of the squat, rotate your body and feet 90 degrees until you are in a lunge position, perform a lunge and then rotate back 90 degrees to center, perform anther sumo squat and then rotate 90 degrees to lunge on the opposite side. After the lunge rotate back to center and repeat.
Make it easier: body weight only/don't use a kettlebell
Make it harder: heavier weight and/or increase your pace
Make it better: don't skip depth on the squat and lunges