MAKING MOVES

Incorporate these exercises into your existing workouts or do them all in order as a full-body session. Rest for 1 min between sets and 90 secs between moves

1

SINGLE-ARM FRONT RACK CARRY

Do: 4 sets in total of 20 steps forwards and 20 steps backwards

Targets: Arms, shoulders, core

(a) Stand with your feet hip-width apart, holding a kettlebell in your left hand at shoulder height.

(b) Keeping your chest up and your torso straight, walk forwards for 20 steps, then backwards for 20. Repeat the move with the kettlebell in your opposite hand.

2

DEFICIT BULGARIAN SPLIT SQUAT

Do: 4 sets of 8 reps on each side

Targets: Glutes, hamstrings, quads

(a) Stand with your feet shoulder-width apart, with a dumbbell in each hand, arms by your sides. Place your right foot on a bench behind you and your left foot on a plate.

(b) Bend your left knee to 90°, lowering into a lunge. Keep your chest up. Pause, then drive through your left heel to return to the start.

3

SINGLE-ARM FLOOR PRESS

Do: 4 sets of 12 reps on each side

Targets: Chest, shoulders, arms

(a) Lie flat on your back with your knees bent, feet flat on the floor. Hold a dumbbell in your left hand, extended directly above your shoulder.

(b) Bend at the elbow to lower your upper arm to the floor, then straighten your arm to return to the starting position. You’ll feel this one tomorrow, for sure.

4

KNEELING BOTTOMS-UP PRESS

Do: 4 sets of 8 reps on each side

Targets: Shoulders, core (a) Start by kneeling on your left knee with your right foot planted on the floor. Tightly grip a kettlebell by the handle with your right hand, bell pointing up.

(b) Engage your core and straighten your right arm, pressing the weight overhead. Slowly lower back to the starting position. Placing your left hand on your hip will provide stability and just a little extra sass.

5

QUADRUPED ROW

Do: 4 sets of 10 reps on each side

Targets: Back, core, shoulders, glutes

(a) Get on to a bench on your hands and knees. Hold a light dumbbell in your left hand, arm hanging naturally, and straighten your right leg out behind you, squeezing your glutes.

(b) Row the dumbbell up towards your ribcage, keeping your core tight so you don’t tip to the side. Slowly lower it back to the starting position, ready to go again.

6

SINGLE-LEG DEADLIFT

Do: 4 sets of 8 reps on each side

Targets: Glutes, hamstrings, lower back

(a) Stand with your feet hip-width apart and hold a dumbbell in your left hand by your left thigh.

(b) With your weight in your right heel, bend at the hips, bringing your torso forward, and extend your left leg back until your torso is parallel to the floor. The dumbbell should hang directly under your shoulder. Reverse the move back to the start. Look at you go.