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.
Stand with your feet shoulder width apart and place a kettlebell directly between your feet
Bend your knees and hinge at the hip.
Using one hand grasp the kettlebell with an overhand grip.
Keeping your chest up and back straight. Swing the kettlebell between your legs then in one continuous motion, draw the kettlebell up past your chest, straightening your body and receive it overhead with your arm straight.
The kettlebell should flip over and rest behind your wrist.
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, switching arms as stated.
Keeping your core tight, lift your upper body off the floor at the same time you lift your legs straight off the floor. This will look like a V shape.
Touch your feet with your hands.
Return your upper body and legs back to the starting position.
Repeat the movement for the required number of repetitions.
Kettlebell Overhead Walking Lunges
Hold the kettlebell by the handle in one hand with your arm straight up in the air.
Stand with your feet approximately shoulder width apart and your arms down at your sides
Tighten your core and take a big step forwards 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 take a big step forward with the opposite leg.
Repeat the movement so you are travelling across the room.
Repeat for the required number of repetitions