Here is a demonstration of a kettlebell squat thruster. This is a great exercise that targets the quadriceps, hamstrings, glutes, adductors and core. It also gets the heart rate up as well.
Stand in a wide stance with toes pointed out holding the kettlebell in front of you. Squat down and stay in a low squat. You will come up slightly as you switch your grip on the kettlebell for every other bounce (please see video). You can do it for time or for 3 sets of 12-15 reps.
Make sure to keep your core engaged throughout the entire movement. Have fun!
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