Start by standing with your feet slightly further than shoulder-width apart, holding the handle of a kettlebell with both hands directly in front of your chest.
On an inhale, bend your knees until your upper legs (quadriceps) are parallel with the floor. Make sure you are looking straight ahead. Ensure that your back remains between a 45- to 90-degree angle to your hips.
Exhale and push through your heels, extending your legs to return to the starting position.
This counts as one rep.
Continue performing goblet squats for 30 seconds, then take 20 seconds of rest.