THE WORKOUT

Do all four moves – that’s a circuit. Complete twice more, with a minute’s rest between each circuit. For moves 2 and 4, choose a weight that causes you to fatigue on the last few reps

SINGLE LEG GLUTE BRIDGE

Targets: Glutes, abs Do: 12 reps on each side (a) Lie on the floor with your knees bent and feet on the floor. Raise your left foot and straighten your leg, then thrust your hips upwards, squeezing your glutes.

(b) Keeping your hips raised and left leg straight, lower your left foot until your leg is parallel with the floor, then raise it again for one rep.

SINGLE LEG STEP-UP

Targets: Glutes, legs Do: 10 reps on each leg (a) Start with your right foot on a step or bench, then straighten your right leg, squeezing your glutes, to raise your body so that you’re standing on the step with your right foot.

(b) Without pausing at the top, bend your right knee to lower back to the starting position, leaving your right foot on the box to go again. Add weights to make it tougher.

KETTLEBELL SWING

Targets: Glutes, hamstrings, abs

Do: 15 reps

(a) Hingeing at the waist, grip a kettlebell in both hands. With knees bent, shift your weight to your heels and let the kettlebell swing between your legs.

(b) Thrust your hips forward to stand, and let the weight swing up to shoulder height. As it falls, stand with a strong core until your forearms reach hip level, then hinge forward and repeat.

SUMO DEADLIFT

Targets: Glutes, hamstrings

Do: 6 reps

(a) Hold two kettlebells (or one heavier weight), in front of your thighs with your feet spread wide and toes turned out. Lower your body as far as you can (back straight) by pushing your hips back and bending your knees.

(b) Pause, then push yourself back to the start, squeezing your bum at the top. Buns of steel.