–Starting position – Standing with your feet hip-width apart, hold a kettlebell in front of your chest (a)
–Pushing your hips back, bend your knees to lower your body as far as you can (b).
–Quickly pushing yourself back up, return to starting position, to complete one rep
Perform 10 to 12 reps (slow movements on the way down and up)
SINGLE-ARM DUMBBELL ROW
–Starting position – Standing with left hand on your hip and a dumbbell in your right hand. Hinging forward at your hips, extended your right arm toward the floor and the weight is in front of your right knee (a).
–Keeping the back flat, brace your abs and pull the weight up toward your right side (b), to complete one rep
Perform eight to 10 reps on one side, then switch sides.
–Starting position – laying on the floor keep your hands behind your ears (a).
–Raise your back, legs and head off the floor, then using your abs, drive your left elbow toward your right knee, keeping your left leg straight (b).
–Release, then drive on opposite side (c).
Alternate as fast as you can for 20 seconds, rest for 10 seconds and continue for four minutes.
These exercises work your heart rate and major muscle groups to their max. They should be performed as quickly as possible, in given order.
After the circuit, rest for two minutes, then repeat it four more times. Aim for a similar finishing time each round.