Stand with feet hip width apart, bend your knees slightly and grasp the kettlebell with your right hand.

Hinge at hips as you draw the kettlebell back between legs.

Thrust hips forward, generating power from lower body to raise the kettlebell to shoulder height.

Once at shoulder height, release the kettlebell momentarily mid-air to switch hands so the kettlebell is now in your left hand.

Lower the kettlebell back down to the starting position and repeat the exercise according to the training plan alternating arms.

Arrange the kettlebell so that the handle is pointed back between the legs. Stand over the kettlebell and set your feet shoulder width or slightly wider with toes slightly pointed out. Scoot your butt back as if you are going to sit on a stool, and grasp the handle with an internal rotation of the arm. Keep your head up and eyes out in front of you.

Drive your feet into the ground as you straighten out your legs, and in one “clean” movement, lift the kettlebell off the ground.

As this movement is occurring, rotate the arm and allow the kettlebell to wrap around the wrist as you hoist it into the rack position where the kettlebell ends up between your forearm and the bicep.

Look straight ahead, not up or down. Flex the lat muscle and press the kettlebell overhead.

Lower the kettlebell back down and repeat the exercise according to the training plan.

Grab a pair of kettlebells. Set your feet shoulder width apart or slightly wider with toes slightly pointed out, keep your head up and eyes out in front of you.

Press kettlebells overhead by extending through the elbow.

Looking straight ahead and keeping a kettlebells locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up.

Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet. Repeat the exercise according to the training plan.

Begin by standing between the kettlebells, after gripping the handles lift them up by driving through your heels, keeping your back straight and your head up.

Walk taking short, quick steps. Move for a given distance, as fast as possible. Repeat the exercise according to the training plan.