Stand straight with your feet shoulder width apart and parallel to each other.

Extend your arms out so that they are parallel with the ground. Drive your hips back to the sitting position. Your thighs must be parallel with the ground.

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

Lie on the ground face down and place your hands approximately shoulder width apart while holding your torso up at arm’s length.

Lower yourself down until your chest almost touches the ground.

Press your upper body back up into 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.

Stand straight with your feet shoulder width apart. Put your hands on your waist.

Take a step forward with your left leg, landing on the heel first and then on the whole foot. Lower yourself, until your leg is at a 90 degree angle.

Push back up into the starting position. Repeat the exercise according to the training plan then switch legs.

Lie down on the ground. Your legs should be bent at the knees. Place your hands behind your head or extend them over you.

Elevate your upper body so that it creates an imaginary V-shape with your thighs, and until you get your body into a sitting position.

Once you feel the contraction for a second, lower your upper body back down 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.