Looking for a move that tones your back and shoulders while working your core and legs? Try the kettlebell squat and swing.

Grab a kettlebell and get ready to do explosive swings! POPSUGAR shows us four ways how:

Step 1: Stand with your feet wider than hip-width apart, toes pointing slightly out. Squat down, and hold a kettlebell with both hands between your legs. Make sure your back is straight and your abs are engaged.

Step 2: As you inhale, press into your feet and squeeze your butt to explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.

Step 3: Exhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.

Step 4: This counts as one rep. Complete three sets of 12 to 15 reps.

Source: Oxygen Magazine.

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