Lie on your back with your legs extended out in front of you. Hold either a kettlebell in the racked position or a dumbbell in your right hand with your arm extended above you. Bend your right leg so your foot is on the floor. Place your extended left arm at an angle on the floor.
Keeping your back as straight as possible, lift yourself off the floor onto your left side so that you are propped up on your left elbow. Rotate your body to the left and stack your right leg on top of your left leg with your right arm still extended overhead.
Brace your core by contracting your abs. Raise your hips until your body forms a straight line from your ankles to your shoulders so that you are in a side plank. Hold the side plank for 3 seconds. Reverse your movement by bringing your hips back to the floor and rotating your body back to center. Lie on your back again and bend your right leg (your right arm is overhead throughout the entire movement).
Repeat steps 1-3 for the allotted time before repeating on the opposite side. A good goal is 40 seconds per side.