DUMBBELL STEP-
UPS (7 to 13 kg)
3 sets x 12–15 reps
(20 seconds’ rest)
Start movement holding dumbbell
at chest level with elbows tucked in.
Place one leg on a platform or bench
and thrust up on to bench. The key
to this movement is pushing off with
the opposite toe on the floor before
lifting and keeping weight on the heel
on the bench when stepping down.
Perform all the reps on the one side
before switching legs.THE MOVES
KETTLEBEL
OVERHEAD SQUAT
(7 to 11 k
3 sets x 12 reps (30 seconds’ re
Start movement holding a kettlebell with b
hands at waist level. When you are re
engage core, lift kettlebell above your h
and squat parallel to the floor. The ke
this movement is engaging the stomach
locking the arms overhead and exhalin
you power up through the squat. Perfo
with toes slightly pointed out, shoulder-w
apart. Keep the arms fully extended ab
your head until you have completed all
reps for that
LL
TS
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