The curtsy squat is one of the best exercises you can do to strengthen your glutes, but so many people do them incorrectly that they've earned a bad rap from some sources. Follow coach Sheena's instructions for safe, effective, and fun ways to incorporate curtsy squats into your workouts, and yo...

Some of our favorites! Once you've learned the basic yet unbeatable two-hand swing, you can safely and confidently perform any of these, which often appear in our classes.
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Simple but potentially brutal, we love tricep extensions. Not only will you strengthen your triceps, but when performed well you can improve elbow mobility, reverse kyphosis (tech neck), and flex your thoracic spine with this rib and chest opening move.

Kettlebells Needed: 1
Weight Recommended:...

The SitupTwist is one of our absolute favorite kettlebell ab exercises. It's not just great for your abs but also obliques, shoulders and biceps.

Kettlebells Needed: 1
Weight Recommended: Light or Medium
Pace Recommended: Slow

Directions: Starting on your back with knees slightly bent and hol...

Ribbons are one of our favorite kettlebell arm exercises. They're not just great for your toning your arms, but also great for upper body strength and shoulder mobility.

Kettlebells Needed: 1
Weight Recommended: Light, Medium or Heavy
Pace Recommended: Slow-Medium

Directions: Grasp the bell b...

Some love them, some hate them, but pushups are one of the best exercises a person can go. If you're doing them on your toes, they're really full body, working many muscle groups at the same time with an emphasis on your chest, lats, abs and back. Perform them slowly for strength and for power ...

The goblet squat is one of the true kettlebell classics. Great for your legs, it also hits your erectors, biceps and shoulders and due to the counterbalance, allows you to get deeper into your squat when performed properly.

Kettlebells Needed: 1
Weight Recommended: Medium or Heavy
Pace Recommen...

Strict presses are awesome for your strengthening and toning your shoulders and triceps. When performed correctly, they can increase overhead mobility as well as overhead strength.

Kettlebells Needed: 1 or 2
Weight Recommended: Medium
Pace Recommended: Medium

Directions: Insert your hand(s) t...

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 ...