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.

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.

Goblet Style 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

Single Jump Rope

  1. Hold the ends of a skipping rope in each hand with the rope behind your feet.

  2. Turn the rope and jump so that it can pass underneath your feet.

  3. Repeat for the required number of repetitions.

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