Start by taking an excessively wide stance, point your feet to 45 degrees away from your body. Holding the kettlebell in front of you (arms should not be flexed), with your core engaged and your back kept straight.

Bend your knees and send your hips backwards, lowering your body and the kettlebell as far as you can without compromising your posture.

Rise back to your starting position, squeezing your butt at the top of the movement. Repeat the exercise according to the training plan.

Set your feet shoulder width apart, keep your head up and eyes out in front of you. Hold two kettlebells to your shoulders.

Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.

Once the kettlebells are locked out, lower the kettlebells to your shoulders and 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.