Single-Arm Front Squat

Grab a kettlebell in your right hand and rack it (elbow tucked, weight in front of your shoulder, palm in). Stand with your feet shoulder-width apart and hold your left arm straight out in front of you. Push your hips back and lower your body as far as you can. Pause, and return to the starting position.
4 Sets & 8 Reps

Single-Arm Floor Press

Lie on your back with your knees bent and feet flat on the floor. Hold a kettlebell above your chest in your left hand. Lower the kettlebell until your upper arm touches the floor. Pause, and press the weight back up to the starting position without letting your right hip rise.
4 Sets & 10 Reps

Kneeling Single-Arm Hold and Stand

Kneel holding a kettlebell in your left hand above your shoulder with your left arm straight. Keeping your hips level, brace your core and swing your right foot out in front of you to assume a half-kneeling position. Stand up. Reverse the movement to return to the starting position.
4 Sets & 5 Reps

Kettlebell Single-Arm Swing

Set a kettlebell on the floor in front of you. Spread your feet slightly beyond shoulder width, push your hips back, and grab the handle in your right hand. Hike the bell between your legs; then thrust your hips forward as you swing the weight up to chest level. Swing it back between your legs.
4 Sets & 10 Reps

Batwing Row

With a kettlebell in each hand, bend at your hips and knees and lower your torso until it’s almost parallel to the floor. Let the weights hang at arm’s length, palms in. Row the right kettlebell to your ribs, pulling your shoulder blade back. Hold it there as you perform 10 rows with the left kettlebell.
4 Sets & 10 Reps