Kettlebell Curl and Press

  1. Stand with your feet shoulder width apart.

  2. With both hands, hold the kettlebell by the handle and position it so that your arms are straight down in front of you. Your knuckles should be pointing at the floor and the kettlebell close to your body.

  3. Keeping your core tight, curl the kettlebell up to just under the chin by bending at the elbows.

  4. Bend the knees slightly and as you extend push the kettlebell over your head.

  5. Lower the kettlebell back to the start position.

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

Crunches

  1. Lie flat on your back with your knees bent and feet flat on the floor. Cross your arms across your chest.

  2. Contract your abdominal muscles, and lift your shoulders off the floor.

  3. Lower your shoulders back down to the floor, keeping your abdominal muscles contracted for a controlled descent.

  4. Repeat for the required number of repetitions.

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