Lie on your back on the floor. Bend your knees. Extend your arms upward, in front of your face, holding the kettlebell.

Push the kettlebell upward lifting your shoulders off the floor, while keeping the lower back on the floor.

Lower the kettlebell and your shoulders back to the starting position and repeat the exercise according to the training plan.

Start on your back with your arms next to your body.

Lift your legs so that they form a sharp angle with the floor.

Slowly draw your legs down to the starting position. Repeat the exercise according to the training plan.

Stand holding a kettlebell by the horns close to your chest. Stand with your feet wider than shoulder width apart.

Squat down between your legs until your hamstrings are on your calves or take a sharp angle. Keep your chest and head up and your back straight. At the bottom position, pause for a second.

Return to the starting position and repeat the exercise according to the training plan.

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.

Hold a kettlebell by the handle in your right hand. Stand on the left leg.

Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the floor.

Return to the upright position. Repeat the exercise according to the training plan then switch sides.

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.

Place the 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 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.