Overhead Lockout Lunge W Kettle Bell

From a lunge position lock a kettlebell out straight over your shoulder (over back leg) with a straight arm/wrist. Try not to shrug up but keep the weight of the kettlebell in your shoulder blades. Then perform a series of lunges keeping a tight core pushing through the front leg hamstring as you come up. Breathe out upon coming up in the lunge. This can be done super slow to target muscular endurance making it more challenging.You can do them

You can vary the pace to target heart rate or muscular endurance depending on the goal.