- Press your hand into the ground and pick up your hip off the ground.
- Open your chest and maintain this position for the allotted amount of time.
- Press your elbow into the floor.
- Pick your hips up off the ground and maintain this position for the allotted amount of time.
- Make sure you don't let your chest fall forward or backward.
- Sit on the floor and flex your knees and hips to a 90 degree angle.
- Your feet should be hovering off the ground. (If that's too hard start with heels on the floor)
- Rotate your upper spine to engage your obliques.
- Stand with feet slightly wider than shoulder width apart. Hold the kettlebell in one hand and extend your arm above your head.
- Keeping your legs straight and the kettlebell above your head, lower the relaxed arm towards the ground, twisting your body towards the side of the raised arm.
- Return to the starting potion, tilt your pelvis forward and repeat.
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