Before starting this or any other workout, always perform a dynamic warm up for 5-10 minutes. In the workout video above you'll see two kettlebell exercises. 

The first exercise is the kettlebell dip and press combo. To perform this exercise grasp and place a heavy pair of kettlebells on the ground and position your shoulders directly over them. Then press yourself up into a standard push up. At the top of the range of motion thrust your hips up slightly and simultaneously pull your knees in toward your chest, swinging your legs in front of you in one motion. 

At this point you can either set your feet on the ground or if you wish to activate the abdominal musculature further, you may keep your legs in the air. This is a very challenging exercise that requires balance, strength, coordination and muscular endurance. This movement should not be attempted by novice exercisers and should be practiced with caution. 

If you are qualified to perform this exercise be sure to cease exercising well before achieving muscular failure. If you have concerns about your ability to do this exercise, do not attempt it. 

Instead, you may perform the exercise on the ground, without kettlebells. If you have trouble pulling your legs under your body, for the dipping exercise, you may swing your legs around by balancing your  body on one arm. This exercise looks similar to a breakdancing movement. 

The next exercise in this workout is the kettlebell goblet squat and press. This is a much less challenging exercise than the kettlebell dip and push up combo. However, since it is preceded by a major neuromuscular activation exercise it will be VERY challenging for most people. 

To perform this exercise, grasp a kettlebell by the body or by the horns and raise it up to collar bone level. Immediately descend into a squat position while keeping the bell high and close to your body. As soon as your thighs break parallel positioning, in relation to the ground, immediately and while driving with your mid foot stand up and press the kettlebell overhead. 

Repeat this exercise for 20 seconds or until you can no longer maintain perfect form. 

These two kettlebell exercises and this kettlebell workout is part of a larger spectrum workouts and exercises that are included in the Boot Camp FX fitness training program.

Boot Camp FX is fitness training program based on the martial art and life philosophy of Jeet Kune Do developed by Bruce Lee. "Jeet Kune Do" is based on the idea of only using the tools necessary to achieve the results you desire. Boot Camp FX is a set of fitness training tools and knowledge to gain muscle and lose fat as fast as possible.