Stand holding a kettlebell close to your chest.

By bending your knees lower yourself down into a squat until your upper leg and lower leg form a sharp angle. Keep your chest and head up and your back straight.

At the bottom position, pause and push your knees out to return to the starting position. Repeat the exercise according to the training plan.

Stand straight with your feet facing forward and apart wider than the shoulders. Grab the kettlebell with both hands at keep it between your legs, with your arms extended.

Push your hips back. Your body is slightly bent forward and your knees are bent. Swing the kettlebell between your legs under your bottom. Make sure that your back is flat.

Using the strength of your legs and lower back, explosively push out your hips taking the kettlebell straight out in front of you with your arms fully extended.

Go back into the starting position pushing your hips back and swinging the kettlebell between your legs. Repeat the exercise according to the training plan.