Stand with your feet shoulder width apart. Hold the kettlebell with both hands in front of your chest.

Brace your core and then step into a lunge with your right leg. Go down onto the back knee and ensure both knees finish close to 90 degrees. Hold for a few seconds.

Raise your body back up to the starting position so your feet come together again.

Repeat the lunge with your left leg. Repeat the exercise according to the training plan alternating legs.

Stand straight with your feet facing forward and apart wider than the shoulders. Hold the kettlebell in front of you with your arm fully extended. Put the other hand on your waist. Go down into a squat while swinging the kettlebell between your legs and under the glutes.

Swing the kettlebell back up with a forceful movement from the legs and lower back, pushing the hips back into the start position. Bring your fully extended arm holding the kettlebell to eye height and parallel to the floor.

Go back into the squat position and repeat the exercise according to the training plan.