Stand in a strong and stable shoulder width position. Grasp a kettlebell with both hands with the bell in front of your chest. Look in front of you without moving your torso.

Rotate the kettlebell around your head until you are back in the starting position. Focus on the action in your shoulders and shoulder blades.

Reverse the direction of the rotation after each repetition. Repeat the exercise according to the training plan alternating sides.

Stand with your feet hip width apart. Your arms should be hanging next to your body, holding the kettlebell in your right hand.

Bending at the hips, slowly lower the kettlebell to the floor, next to your right foot.

Extending your hips, go back up to the starting position. Repeat the exercise according to the training plan then switch arms.

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.

Clean the kettlebell to your right shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist 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 between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.

Clean the kettlebell 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.

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

Get into the kneeling position holding a kettlebell with both hands in front of you.

Step up with your left leg while keeping weight on your right knee.

Get up into the standing position, driving through your left heel. Bring your right foot forward and stand up nice and tall.

Lunge the left leg backward and sink down into a kneeling position on the left knee.

Bring the right leg down into the starting position and repeat the exercise according to the training plan, switching legs.

Place a kettlebell in front of your right feet. Bend your knees slightly and then push your butt out as much as possible as you bend over. Extend your right leg to the back, and lean on your left leg.

Grab the kettlebell with your right hand and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight.

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

Stand with your feet shoulder width apart. Your arms should be bent next to your body holding the kettlebell in front of your chest.

Brace your core and then step back into a lunge with your right leg. Go down onto the back knee and ensure both knees finish close to 90 degrees. Hold for a few seconds.

Raise body back up to the starting position so your feet come together again. Repeat the exercise according to the training plan then switch legs.

Stand with your feet hip width apart. Your arms should be hanging next to your body, holding the kettlebell in your right hand.

Slide it down to your right leg as far as you can by laterally flexing your spine. Keep your left hip still. You will feel a stretch between your left hip and lower ribs. Pause for a second.

Raise your body back to the starting position, squeezing and crunching your left side muscles. Repeat the exercise according to the training plan then switch sides.