- Stand with your feet shoulder width apart, shifting one foot behind you. Hold the kettlebell in both hands in front of your thighs.
- Bend forward at the hips bringing the kettlebell to the floor while you slightly bend your knees and keep your back straight.
- Return to the upright position and repeat.
- Stand with your feet slightly wider than shoulder width apart holding the kettlebell between your legs, with your knees slightly bent.
- Keeping your back straight, swing the kettlebell upwards until the kettlebell is level with your chest and carefully lower.
- Repeat
- Laying on the floor with your knees bent and feet firmly on the floor, rest the kettlebell on your pelvis.
- Pushing through the legs and keeping the core muscles engaged, raise your pelvis off the floor until your stomach, pelvis and thighs make a straight line.
- Slowly lower to the ground to the starting position and repeat.
- Stand with your feet shoulder width apart holding the kettlebell with both hands in front of your chest.
- Bend forward at the hips keeping your back and knees straight and the kettlebell close to your chest.
- Return to standing position and thrust your pelvis forward.
