Integrating Lower Body, Core, and Upper Body Strength

To integrate lower body, core, and upper body strength, I like doing various jerks and presses with a kettlebell. If you don't have a kettlebell or dumbbell, you can use anything that you can comfortably hold in one hand like a can of soup.

Keeping your core strong and upright, jerk the weight up to shoulder level, then press it overhead. Lower the weight back between your legs and repeat for multiple repetitions.

Once warmed up, add a deep squat between the jerk and press, keeping your core strong and upright throughout.

I prefer to do these one arm at a time, as this encourages more comprehensive development of core strength.