All right, here’s the gig. There’s a lot of activity on the ranch this day. Far off, farmers over there plowing; people over there probably burying bodies. We don’t want to know what’s going on. Today we’re gonna review your swing. So, Mr. Cameraman, away with you.

As you’ll recall, when we last left Mr. Kettlebell, we were learning how to swing. Goes a little something like this, (Dino). Like that.

Now, incorporating that into the things that we already believe in, pushups, pull-ups, squats; I’m gonna show you how to incorporate a pushup, a squat and a swing. For a five-minute workout that you will not be able to complete, and that will make you head-and-shoulders above in shape beyond anybody you know. That goes for all you little ninjas out there, you think you’re cross-fit.

All right. We’re gonna start out in a pushup position. Now notice where my body’s at. It’s not down like this. I’m not signaling Pluto. We’re just in a pushup position. Thumbs are over the bell. I’m not gripping; I’m over (it) …just in case I fall. I hope not. That could be dangerous. We’re gonna breathe in on the way down [inhale], out on the way up [exhale]. We’re gonna hop forward. There’s our flexibility, agility and lower back strength. Pick this up, give it a love tap, swing, and then back down.

Now, do 25 of those, nice and strict like that, it’ll be amazing. Your heart, your lungs, everything gets worked. Just step back one more time, Mr. Cameraman. We’re gonna do a couple in a row. Should look like this. Pause. My back is straight; my butt’s up in the air. Press up, jump forward, swing, down, back, up, press, down, swing. Boom. Working outside’s fun, too, then you can throw your kettlebells around.

Practice that slowly, methodically. Incorporate maybe 10 reps every other day. Do this every other day. Get your walk in. Don’t eat garbage. You’ll be in ridiculous shape.

I can’t wait to see what we’re gonna do next. Can you, Mr. Cameraman? Good bye.