The Gut Shredder

Recently I've been getting old guy doughy. It's being 40. And eating garbage. Ribs, chicken, fried foods, shit I like. But I came across this awesome workout. It's what they call a "countdown workout"

Two exercises required, one is the kettle bell swing, the second is squat thrust

This was shit we use to do in school P.E. Here's a pretty girl to help you out with the first part:

Here's the second half with a dude:

SO here's the deal...I'd start out with 8 reps of each first. I thought I could do 15, nearly barfed on the hot chick next to me at gym.
Take the kettle bell and swing 8 times, then IMMEDIATELY go into 8 squat thrust. Then WITHOUT STOPPING swing kettle bell 7 times, and do 7 squat thrust. Then got to 6 kettle bell swings, and 6 squats. All without stopping. Get all the way down to one. That's it. Walk away. Or in my case...crawl away.

I got fucking winded. And I felt it the next morning in my lower abs. That's great. To make it more difficult, you can always add in a jumping jack after each one. But GO at your pace (with a little push).

I think it works because you're using your own body weight to lift yourself up, and (as far as the kettle bell goes, extend your lower back. Push and pull!