Stand with feet shoulder-width apart, holding a kettlebell vertically at chest height with both hands, elbows tucked in, core braced, and chest tall.

1. Inhale and squat down by pushing hips back, keeping knees tracking over toes, until thighs are parallel to floor.
2. Exhale and drive through heels to stand up fully.
3. Inhale and step back with one foot into a reverse lunge, lowering until back knee nearly touches floor and front knee is over ankle.
4. Exhale and push through front heel to return to standing.
5. Repeat lunge on opposite leg.
6. Alternate between squat and lunges for reps.
7. Maintain upright torso and core tension throughout.