400 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.

  3. www.mapmyrun.com

American Kettlebell Swings

  1. Stand behind the kettlebell with your feet slightly wider than shoulder width.

  2. With your knees slightly bent and your back straight, hinge at the hip and take an overhand grip of the kettlebell.

  3. Lift the kettlebell off of the floor and pull the kettlebell between your legs keeping your core tight and back straight.

  4. Drive your hips forward, straightening your body and pushing the kettlebell up and overhead.

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

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

Sit Ups

  1. Lie on your back on the floor with your legs bent at a 90 degree angle. Place your hands in front of your chest or by your sides.

  2. Lift your upper body off the floor by contracting your abdominal muscles.

  3. Continue lifting your upper body until you are sitting straight up.

  4. Lower yourself back down to the starting position.

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

Kettlebell Walking Lunges

  1. Hold the kettlebell with your palms around the sides of the handles facing inwards and close to your chest.

  2. Stand with your feet approximately shoulder width apart and your arms down at your sides

  3. Tighten your core and take a big step forwards with one leg.

  4. Bend the knee of your front leg until it's at 90°, and lower the knee of your back leg until it is also bent at a 90° angle.

  5. Push back up and take a big step forward with the opposite leg.

  6. Repeat the movement so you are travelling across the room.

  7. Repeat for the required number of repetitions