Place the kettlebell in front of you holding it with your right arm, at arm’s length. Slightly push your butt back and look straight ahead. Keep your left arm on your waist.

Clean the kettlebell to the back of your right shoulder.

With a fluid motion, lower the kettlebell to the starting position. Repeat the exercise according to the training plan then switch arms.

Lie down on your back holding a plate with both hands. Extend your arms above your head and bend your knees.

As you crunching your abs and raising the plate over your head to the front, go to a sit-up position.

Immediately rise to a standing position extending your arms completely up holding the plate above your head.

Go back down to the starting position and repeat the exercise according to the training plan.

Get on your knees. Place your hands approximately shoulder width apart while holding your torso up at arm’s length.

Using the strength of your chest and arms lower your body until your chest touches the floor. Your arms are bent.

Push back to the starting position and repeat the exercise according to the training plan.