Kettlebell Exercises to Kick Butt #7: Lunge Press

Did you know that you burn more calories by working your upper and lower body at the same time? This is the PERFECT full-body exercise to do in your circuit training workout. Stepping forward into that lunge shreds not just your thighs, but also your hamstrings and glutes. As you're low in the lunge, you do a Single-Arm Overhead Press, an exercise that targets your shoulders and triceps but which hits your core and traps as well. All in all, it's a well-rounded, supremely effective movement!   [caption id="" align="aligncenter" width="650"] Source: womenshealthandfitness.com.au[/caption]

Lunge Press

Stand with your feet spread shoulder width apart, gripping a kettlebell in each hand and letting your hands hang down by your side. Step forward into your Lunge, lowering your body until your thigh is parallel to the floor. The hand opposite the extended leg should lift the weight to your shoulder and press the kettlebell over your head, extending into a Single Arm Overhead Press. Bring the arm back down to your shoulder, and then back down to your side--focusing on the eccentric phase of the workout. Step forward to come out of the lunge, and repeat with the other leg. Reps as desired    

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Resources: http://greatist.com/fitness/22-kick-ass-kettlebell-exercises