Kettlebell Clean and Push Press

  1. Stand with your feet shoulder width apart.

  2. Position the kettlebell directly in between your feet.

  3. Hinge at the hip and grasp the handle of the kettlebell with one hand.

  4. Keeping your chest upright and your core tight, swing the kettlebell back between your legs.

  5. Extend the hips, allowing the kettlebell to swing forwards and up to the shoulder. The main part of the kettlebell should rest on your arm between your shoulder and elbow with the palm of your hand facing up.

  6. Dip slightly at the knees and then forcefully extend pushing the kettlebell overhead.

  7. Reverse back to the starting position, swinging the kettlebell between your legs to begin the process again.

  8. Repeat the movement for the required number of repetitions.

200 Metre Run

  1. For this you can use a treadmill if you have access to one.

  2. If not then there are many running applications that can be downloaded for free and used to measure the correct distance outside.