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

Kettlebell Snatch

  1. Stand with your feet shoulder width apart and place a kettlebell directly between your feet

  2. Bend your knees and hinge at the hip.

  3. Using one hand grasp the kettlebell with an overhand grip.

  4. Keeping your chest up and back straight. Swing the kettlebell between your legs then in one continuous motion, draw the kettlebell up past your chest, straightening your body and receive it overhead with your arm straight.

  5. The kettlebell should flip over and rest behind your wrist.

  6. Allow the kettlebell to swing back down. As the kettlebell approaches the lower position, bend your knees and hinge at the hip.

  7. Repeat the movement for the required number of repetitions, switching arms as stated.

Full Burpee

  1. Start with your hands on the ground in front of your feet.

  2. Tighten your core and jump your feet back into a press up position.

  3. Lower your chest to the floor then back up to push up position.

  4. Next jump your feet back towards your hands.

  5. Jump up to a standing position to finish the movement.

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