MUSCLE MANOEUVRES

Rob Blair of the Commando Temple (bestronger.co.uk) builds us a beasting. Do as many reps as you can, for 4 sets of 30sec on, 30sec off, then do the next exercise.

FARMER’S WALK

Hold a kettlebell in each hand by your side ( A). Walk as quickly as you can for 10m. Turn and race back, keeping your core engaged and head high (B).

TURKISH GET- UP

Lie down and press a kettlebell overhead. Use same-side leg and opposite arm (A) to push up into a lunge. Drive into a standing position. Reverse (B). Keep arm overhead until lying down.

TWO- HANDED KB CLEAN

Grab the top of the handle with both hands. Hinge at the hips (A) and thrust forward, driving your legs up. Release and grip the sides of the handle, bringing the KB to chest height (B). Hold, then lower.