Day 18 and today we do either front lunges or Russian kettlebell swings for our tabata. We do 20 seconds of lunges or swings followed by 10 seconds rest for 8 sets to be 4 minutes total. We have been doing front lunges but you can challenge yourself by doing backwards lunges or mixing it up. Whichever type of lunge you do, be sure to keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position. For the kettlebell swing, start off with a good balance and feeling grounded in our feet. We will let the weight into our heels but our toes will help us stay balanced. We will be sure to keep the kettlebell close to our crotch and not let it dangle low near our knees at the bottom of the swing and we will keep our shoulders down and our glutes clamped down tight at the top of the swing. We will keep our arms and grip loose, and the power in our hip snap.