How to Do a Tactical Lunge With Kettlebells

By combining strength, balance and coordination, a tactical lunge with a kettlebell increases endurance and gives you a strong cardio workout. This is a good all-around exercise for any age range. .

Difficulty: Moderate

Instructions

1. Grab a kettlebell with your right hand and stand with legs wide apart but balanced. Perform this exercise on a mat or other soft floor covering to prevent injury.

2. Step back and with your right leg as you bend your left leg forward at the knee. Your body should "lunge" forward as your straightened right leg comes closer to the floor. Hold the kettlebell in your right hand with your arm down by your side. Your toes distribute the weight by pushing against the floor.

3. Swing the kettlebell through the bend of the left leg and place it in your left hand. Ensure that the knee does not stick out past the left knee. Perform Step 2 and Step 3 simultaneously.

4. Stand up straight with both arms by your sides. The kettlebell is in the left hand.

5. Step back and down on your left leg in a lunge position. This is the same as Step 2 with a reverse of the left and the right.

6. Pass the kettlebell from the left hand back into the right hand. Perform this step simultaneously with Step 5 before returning to a standing position.

7. Continue to alternate the kettlebell from side to side by dropping into a lunge and passing the kettlebell through the forward leg. Only do as many repetitions as is comfortable for you and your strength level.

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