SMOOTH AND STEADY

01 OFFSET FRONT SQUAT 8 REPS PER SIDE

Challenge the stability of your core and your ability to keep your chest upright by holding a kettlebell on one side while squatting. Swing the bell onto the front of your shoulder, with your elbow up (A). Descend into a squat, trying not to rotate your hips (B). Stand tall, pressing from the mid-foot, with your eyes looking straight ahead.

The kettlebell is the ultimate space saver. For this total-body workout, perform a move per minute in an EMOM format, resting for the remainder of each minute before starting the next movement. There isn’t much let-up, so keep your transitions swift. Choose between a 16-, 24- or 32-minute workout.

02 AMERICAN KB SWING 16 REPS

This functional classic, which relies on solid technical execution, taxes your nervous system, increases your heart rate and builds full-body strength. Gripping a kettlebell in both hands between your legs, hinge forward with your spine neutral (A). Push your hips forward, swinging the bell, before punching it up, finishing over your head (B).

03 CHAINSAW ROW 8 REPS PER SIDE

The dead-stop component of this exercise allows for a powerful, concentric pull and a strong, musclebuilding contraction in the lats. In a split stance, start with the kettlebell on the floor (A). Trying not to arch your back, row the bell forcefully, leading with the elbow while keeping your torso low (B). Lower the kettlebell back to the floor, allowing a second to elapse before starting the next rep.

04 BURPEE OVER KETTLEBELL 8 REPS

With your glutes now well and truly taxed, it’s time to hit the deck and up the ante. Drop into a press-up position and lower your chest to the ground (A).

Pause, then push away explosively. Hop your legs back in and jump into the air explosively, moving laterally over the kettlebell

(B). Land and then repeat.