Kettlebell Reverse Lunges
Stand with your feet approximately shoulder width apart.
Hold a kettlebell with your palms around the sides of the handles facing inwards and close to your chest.
Tighten your core and take a big step backwards with one leg.
Bend the knee of your front leg until it's at 90°, and lower the knee of your back leg until it is also bent at a 90° angle.
Push back up and return to the starting position.
Repeat the movement with the opposite leg
Repeat 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.
400 Metre Run
For this you can use a treadmill if you have access to one.
If not then there are many running applications that can be downloaded for free and used to measure the correct distance outside.