Stand with your feet shoulder-width apart while holding a kettlebell with your left hand in front of your left shoulder.
Kick your right leg forward so your left hamstring is parallel to the floor and your right leg is at a 45-degree angle to the floor while your spine is straight (no leaning, hunching or shoulder rounding).
Press the kettlebell straight up towards the ceiling. Hold for a count and return to the starting position.
Perform an equal amount of reps on each side, swapping the weight and forward lunging knees.