Place one kettlebell between your feet holding it with both hands. Push back with your bottom and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead.

Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebell straight out.

Let the kettlebell swing back between your legs and repeat the exercise according to the training plan.

Hold a kettlebell with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart with your knees slightly bent. Your toes should be facing out.

Slowly bend the knees and lower your legs until your thighs are parallel to the floor.

Press mainly with the heel of the foot to bring the body back to the starting position and row the kettlebell upward until it is just under your chin. Keep your elbows out to the side.

Return your arms to the starting position and repeat the exercise according to the training plan.

Stand with the kettlebell just outside your shoulder. Rotate your wrist so that the palm faces inward.

Press the kettlebell up and out until it is locked out over your head. Your arm is now fully extended.

Lower the kettlebell back to your shoulder in a controlled manner. Repeat the exercise according to the training plan then switch arms.

Stand in a strong and stable shoulder width position. Grasp a kettlebell with both hands with the bell in front of your chest. Look in front of you without moving your torso.

Rotate the kettlebell around your head until you are back in the starting position. Focus on the action in your shoulders and shoulder blades.

Reverse the direction of the rotation after each repetition. Repeat the exercise according to the training plan.

Grab the kettlebell and hold it in front of your foot with your fully extended arm. Bend your knees slightly and then push your glutes out as you bend over to get into the starting position. If you keep the kettlebell in the right hand, the same foot is rolled back.

Pull the kettlebell to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight.

Lower the kettlebell down into the starting position. Repeat the exercise according to the training plan then switch arms and legs.

Grab a pair of kettlebells. Sit on the floor with your legs extended in front of you. Bring the kettlebells to your shoulders.

Press the kettlebells up and out until they are locked out over your head.

Lower the kettlebells down to the starting position and repeat the exercise according to the training plan.

Hold the kettlebell with both hands in front of you and stand with your feet shoulder width apart.

Release the kettlebell into your right hand and move both arms behind your back.

Grab the bell with your left hand and bring it back to the front (completing a full circle around your body).

You are back in the starting position. Repeat the exercise according to the training plan switching directions (arms) with every rep.