Choose Your Weight: Start with a kettlebell or dumbbell of appropriate weight. It should be heavy enough to provide resistance but not so heavy that it compromises your form.

Starting Position: Lie on your back with the kettlebell next to the shoulder of your working arm. Roll towards the kettlebell and grip it with both hands. Press it up so that it's directly above your shoulder, and then release your non-working hand. Bend the knee on the same side as your working arm, placing your foot flat on the ground. Your other leg should remain straight.

First Move - Elbow to Hand: Push off your bent foot and roll onto the elbow of your free arm, then extend that arm so you are propped up on your hand. Your eyes should stay on the kettlebell throughout this movement.

Bridge and Sweep: Lift your hips high into a bridge position and sweep your straight leg back, positioning your knee under your hip. You are now in a half-kneeling windmill position.

Half-Kneeling Windmill: Adjust your legs and body so you’re in a stable half-kneeling position. Your front foot should be in line with your back knee.

Stand Up: From the half-kneeling position, move into a standing position by stepping forward with your back leg. Keep the kettlebell stabilized above you.

Reverse the Movement: To return to the starting position, carefully reverse the movements. Step back into a half-kneeling position, sweep the straight leg forward, lower your hips to the ground, descend onto your elbow and then your back, and finally, bring the kettlebell down to your chest and roll to the side to release it.

Repeat on the Other Side: Perform the same sequence on the other side.

Breathing: Maintain steady, controlled breathing throughout the exercise. Inhale during the less strenuous parts of the movement and exhale during the more demanding parts, like standing up and sweeping the leg.

Repetitions: Start with a lower number of repetitions (like 1-3 per side) to ensure you maintain good form. Gradually increase as you become more proficient.