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Reverse lunge kettlebell press

1. Stand with your feet together, core tight, holding the kettlebell in your right hand, at shoulder height, your palm should be facing inward and the kettlebell should be on your forearm;

2. Step back with your right foot and bend your knees into a 90-degree lunge;

3. As you lunge, push the kettlebell up and push your hands overhead, you can lift your left arm to keep balance;

4. Focus on your core strength so you can stay upright - don't lean to one side or the other;

5. Push off your right foot and return to the starting position. Repeat 8-10 times, then switch sides.

Target muscles: shoulders, legs, core

Windmill

1. Stand with your feet slightly wider than hip-width apart, holding the kettlebell in your right hand, at shoulder height, and push the weight over your head, allowing your arms to fully extend;

2. Rotate your left foot outward and tilt your hips to the right;

3. Use your core strength and your left hand as a guide to lean toward your left foot, keeping your right leg straight. As you lower your body and bend your left leg, if you have good flexibility, you can use your left hand to move along the inner left thigh, knee, calf, and ankle in sequence;

4. Keep the weight stable above your head and raise your eyes to stare at the weight;

5. This is a core exercise, so pay attention to keeping your core tight as you control your body to lower. Repeat 8-10 times, then switch to the other side.

Target muscles: shoulders, core