Super set 1 Compound benefits

Work your entire upper body with just two moves

1A ROLLING THUNDER HOW

Lie on your back and hold a kettlebell in each hand by your chest. Straighten one arm and push upwards so your shoulder leaves the floor and you twist your torso. As you lower, extend the other arm. Continue alternating with a smooth rhythm.

EXPERT TIP

“Lying on the floor reduces the instability, and therefore the risk, of the exercise,” says Turner. “I get people to think about ‘imprinting’ their lower back on the floor. That will help you to avoid overarching your lower back and switching off your abdominal muscles.”

1B RENEGADE ROW HOW

Set yourself in a straight-arm plank position with hands on the kettlebells. Row one weight up, keeping your elbow moving back towards your hips. Lower and repeat on the other side. Keep your core tight to stop your hips rotating.

EXPERT TIP

“This is a fantastic core and back exercise which will help to build stability in your core and therefore power,” says Turner. “For a harder challenge, bring your feet closer together.”