- Begin by standing with your feet hip-width apart and holding a kettlebell at one side of your body, with your palms facing your thighs.
- Keeping your core engaged and your back straight, bend at the hips and knees to lower the kettlebell down towards the ground.
- As the kettlebell reaches the ground, use your legs and glutes to push through your heels and extend your hips and knees to raise your body back to the starting position.
- Repeat the movement for the desired number of reps, then switch sides and repeat the exercise with the kettlebell on the opposite side of your body.
- Lie on your front with your arms extended and above your head.
- Point the thumbs up. Try to raise your arms off the ground keeping them straight.
- Bend your elbows to the side and form the letter "W" with your arms.
- Extend to the "I" position but do not rest on the ground
- Lie on your back and flatten you lower back against the ground
- Pull one knee towards your chest and then across your body till it forces your lower back into a rotated position.
- Lie on your front leaning your forehead on the back of your palms.
- Ask someone to hold your ankles or secure them under a supportive structure.
- Squeeze your glutes and tilt your hips backwards (flattens the front of your hips against the ground).
- Raise your chest off the ground and lower it without resting on the ground before the next rep.
