- Stand straight with your feet slightly apart and hold a kettlebell in one hand.
- Bring the same leg as the arm holding the kettlebell in front of you, squat down until your thigh is parallel to the ground, keeping your back straight.
- Return to the starting position and repeat.
- Standing up straight, using a bench as a step, raise one foot onto the bench and hold the kettlebell in the same arm as the straight leg.
- Stand and bring both feet onto the bench. Slowly lower your leg back down to the starting position.
- Repeat.
- Sitting on the floor with your knees bent and feet planted firmly on the floor, lean your back against the bench.
- Resting the kettlebell on your pelvis, raise your pelvis until your stomach, pelvis and thighs are in line.
- Slowly lower until you are in the starting position and repeat.
- Hold the weight tucked into your upper chest area, keeping your elbows in. Your feet should be slightly wider than your shoulders.
- Sink down into the squat, keeping your elbows inside the track of your knees.
- Push through your heels while keeping your chest up and return to the starting position.
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