- Laying on the floor with your knees bent and feet firmly on the floor, hold the kettlebell at your chest with both hands.
- Fully extend your arms, raising the kettlebell until your elbows are locked.
- Lower the kettlebell to the starting position and repeat.
- Laying on the floor with your knees bent and feet firmly on the floor, leave one arm resting to the side of the body.
- Using the other arm, hold the kettlebell at arms length directly upwards of your shoulder.
- Lower your arm until your upper arm to elbow is resting on the floor.
- Return to starting position.
- Starting in a press up position with feet wide and one hand resting on the kettlebell, complete a full press up, lowering your chest towards the ground while keeping your body straight and returning to the starting position.
- Swap hands on the kettlebell, placing the hand originally on the kettlebell underneath your shoulder, complete another press up.
- Repeat.
- Lie flat on your back. Keeping your arm straight, hold the kettlebell above your chest with your palm facing away from your body.
- Bend your arm, touching the kettlebell to the top of the shoulder opposite to the arm being worked.
- Return to the starting position and repeat.
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