Chin-Ups (Supine Grip)

Start with a supine grip, elbows fully extended, body straight.
Pull up until the chest touches the bar, heels on the ground, no swinging.

Kettlebell Squat

Feet wider than shoulders, holding a kettlebell.
Squat until the kettlebell touches the ground, then return.
Weight: 24kg for women, 32kg for men.

Push-Ups (Elbows Flare)

Full extension start, hands off shoulders, body straight.
Lower until elbows reach 90º, then return.

Lunges (Backward)

Feet together, hold a dumbbell to the chest.
Step back, knees at 90º, back knee touches the ground.
Weight: 12.5kg for men, 7.5kg for women.

Sit-Ups

Start lying down, knees and hips at 90º.
Sit up and touch feet with both hands.

Kettlebell Swing (Complete Raise)

Swing the kettlebell from between the legs to overhead.
Weight: 12kg for men, 8kg for women.