Place one kettlebell in front of your feet. Push back with your butt and bend your knees. Make sure that your back is flat and look straight ahead. Grab a kettlebell with one hand and an overhand grip.

Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebell straight out until it reaches at a height of your shoulders.

Let the kettlebell swing back between your legs. Repeat the exercise according to the training plan then switch arms.

Place one kettlebell in front of your feet. Bent over. Push back with your butt and bend your knees. Make sure that your back is flat and look straight ahead. Hold the kettlebell with your right hand.

To perform a basic high pull, stand up, pull the kettlebell up, bending your elbow.

Let the kettlebell swing back to the starting position. Repeat the exercise according to the training plan then switch arms.

Place a kettlebell between your feet. Bend your knees and push your butt back. Grab a kettlebell with your right hand.

Look straight ahead and swing the kettlebell back between your legs.

Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the kettlebell locked out over your head.

Lower the kettlebell to the starting position. Repeat the exercise according to the training plan then switch arms.

Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.

Swing the kettlebell and clean it to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.

Press the kettlebell directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other arm stationary.

Lower the pressed kettlebell to the starting position. Repeat the exercise according to the training plan then switch arms.

Place a kettlebell in front of your right foot and grab it with your right hand. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.

Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.

Bending at the hip to left side, sticking your butt out, slowly lean until your torso is parallel to the floor. Keep your eyes on the kettlebell that you hold over your head at all times. Pause for a second.

Reverse the motion back to the starting position. Repeat the exercise according to the training plan then switch arms.

Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.

Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non-working arm to assist you in driving forward to the lunge position.

Using your free hand, push yourself to a seated position, then progressing to one knee.

While looking up at the kettlebell, slowly stand up.

Reverse the motion back to the starting position and repeat the exercise according to the training plan.