Stand straight with your hands next to your body.

Squat down keeping your torso upright and your head up.

Swing your arms and jump into the air as high as possible.

As your feet contact the ground, absorb the impact through your legs, squat and jump again. 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.