Goblet Squat

  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 slightly wider than your shoulders keeping your weight in your heels and your feet angled slightly outwards.

  3. Begin by tightening your core, bending your knees and lowering yourself towards the ground into a squat position. Keep your chest upright and do not allow your knees to cave in.

  4. Continue to bend your knees until your thighs are at least parallel to the ground.

  5. Push yourself back up the start position

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

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

Burpee Over Kettlebell

  1. Place the kettlebell next to you on the ground.

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

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

  4. Lower your chest to the floor then back up.

  5. Next jump your feet back towards your hands.

  6. Jump over the kettlebell to finish the movement.

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

Double Under's

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

  2. Turn the rope so it passes under your feet twice for every jump.

  3. Repeat for the required amount of repetitions.

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