Kettlebell fire feet is a dynamic movement that works most of the major muscle groups in the body simultaneously, while also elevating the heart rate. It's a great movement to include in kettlebell or bodyweight circuit training to increase fatigue and burn serious calories.
Works the upper back and core isometrically to hold the weight, and works the quads dynamically
Pairs well with strength- or muscle-focused movements to make any circuit more metabolically taxing
Serious calorie burn and muscle challenge with even a light weight
Begin in a standing position with your chest up and your feet shoulder-width apart. Bend your knees to pick up the kettlebell and swing it up to chest level. Hold the kettlebell upside down, holding on to the bell portion of the kettlebell. This will be your starting position.
Bend at the knees and come down into a quarter squat position, keeping your hips back and chest up.
Pick up your feet as fast as you can, running in place. Make sure that your chest stays up and your core tight.