In addition to ANY workout you are currently doing (or if you are not doing anything) from this day forward, you will post how many TOTAL kettlebell swings you did during the course of the day. Here is what a kettlebell looks like: I don't care what brand you use or even what weight you use, just post how many you did with proper form. Aaah.....form. Here are a few vids with form you can use. Tim Ferris' comprehensive instruction: [video=youtube;5zAkYWo_4ts]http://www.youtube.com/watch?v=5zAkYWo_4ts[/video] Here's a slightly different variation (nice ass ) [video=youtube;5L4RvLITlxM]http://www.youtube.com/watch?v=5L4RvLITlxM[/video] Why kettlebell swings? Great cardio workout when you get into the high reps, will give you a great looking butt for the summer, and works your posterior chain by opening up your hips. I am using a 32kg (72lb) I would advise anyone not in shape to start around 20-25 lbs, and anybody in very good shape/strength to use at least a 24kg (53 lbs) If you don't have or can't afford a KB, then you can use a dumbbell or google making a homemade kettlebell. The great thing about this is that it doesn't have to replace anything. Do it in addition and reap the benefits!