Stand with your feet slightly wider than your shoulders keeping your weight in your heels and your feet angled slightly outwards.
Put your arms out straight in front of you.
Begin by tightening your core, bending your knees and lowering yourself towards the ground into a squat position. Keep your chest upright and do not allow your knees to cave in.
Continue to bend your knees until your thighs are at least parallel to the ground.
Push yourself back up the start position.
Repeat the movement for the required number of repetitions.
American Kettlebell Swings
Stand behind the kettlebell with your feet slightly wider than shoulder width.
With your knees slightly bent and your back straight, hinge at the hip and take an overhand grip of the kettlebell.
Lift the kettlebell off of the floor and pull the kettlebell between your legs keeping your core tight and back straight.
Drive your hips forward, straightening your body and pushing the kettlebell up and overhead.
Allow the kettlebell to swing back down. As the kettlebell approaches the lower position, bend your knees and hinge at the hip.
Repeat the movement for the required number of repetitions
Knee Push Ups
Position yourself face down on the floor with your knees directly under your hips and your hands in line with your shoulders.
Keeping your abdominals tight, Bend your elbows to lower yourself towards the ground.
Your elbows should move backwards and in line with your body. Your back should be straight.
When your nose is about to touch the floor, push yourself back up to the start position.
Repeat for the stated number of repetitions