KETTLEBELL COMPLEX

Do each move for 30 secs, then rest for 30 secs. Complete the circuit four times

FRONT SQUAT

Targets: Glutes, quads, hamstrings (a) Stand with your feet around shoulder-width apart and hold a kettlebell with both hands in front of your chest.

(b) Keeping your chest up, slowly bend your knees, lowering your bum into a squat position until your thighs are parallel with the floor. Take a little pause at the bottom before driving through the heels to return to standing, squeezing your glutes at the top, ready to start the next rep.

KETTLEBELL SWING

Targets: Glutes, quads, core

(a) Stand with your feet wide, toes slightly turned out and a kettlebell on the floor in front of you. Hinge at your hips and bend your knees to grab the handle with both hands.

(b) Straighten your knees slightly and swing the kettlebell back between your legs, then rapidly extend your legs and thrust your hips forward to swing the kettlebell up to eye level. Immediately hinge forward and push your hips back to begin the next rep.

HIGH PULL

Targets: Back, shoulders, legs

(a) Stand with your feet shoulderwidth apart, with the kettlebell on the floor between your feet. Bend your knees, sit your hips back and grab the handle with both hands.

(b) Drive through your heels and extend the hips and knees to a standing position, simultaneously pulling the kettlebell up to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.

SNATCH SNATCH

Targets: Shoulders, core, hips, glutes

(a) Stand with your feet wide. Bend from your hips, grasp the kettlebell in your right hand and lift it off the floor with your knees slightly bent.

(b) Looking straight ahead, swing the kettlebell back between your legs, then drive through your hips to accelerate the kettlebell up. At shoulder height, rotate your hand to punch up and lock out the weight. Return the kettlebell to the starting position and repeat with the left arm. Targets: Shoulders, core, hips, glutes

(a) Stand with your feet wide. Bend from your hips, grasp the kettlebell in your right hand and lift it off the floor with your knees slightly bent.

(b) Looking straight ahead, swing the kettlebell back between your legs, then drive through your hips to accelerate the kettlebell up. At shoulder height, rotate your hand to punch up and lock out the weight. Return the kettlebell to the starting position and repeat with the left arm.