Kettlebell Ground to Overhead

  1. Stand with you feet shoulder width apart with a kettlebell directly beneath you. The kettlebell should be lying on its side with the bell facing your feet and the handle pointing away from you.

  2. Tighten your core, bend your knees and hinge at the hip.

  3. Grasp the kettlebell handle either side with your palms facing inwards.

  4. Keeping your chest upright and your back straight, lift the kettlebell from the ground to your chest. Next slightly bend the knees and forceful push the kettlebell overhead by extending the knees and straightening the arms.

  5. Bring the kettlebell back down to the chest then return to the start position.

  6. Repeat for the required number of repetitions

Wall Push Ups

  1. Choose a wall that is free from obstacles and objects.

  2. Face the wall and stand just over one arms length away.

  3. Standing with you feet shoulder together. Place both palms of your hands onto the wall. Your wrists should be in line with your elbows and shoulders.

  4. Keeping your feet flat on the ground and your abdominals tight. Bend your elbows to lower yourself towards the wall.

  5. Your elbows should move backwards and in line with your body. Your back and hips should be in a straight line.

  6. When your nose is about to touch the wall, push yourself back up to the start position.

  7. Repeat for the stated number of repetitions

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