Hold a kettlebell in your right hand between your thighs, feet just wider than your shoulders. Swing the bell between your legs and then rise up explosively, pulling the weight up your body. When it ...

Raise that hand straight above your head and slowly march in place ... Hold the kettlebell in your right hand at shoulder height, and then extend the weight overhead until your arm is fully ...

Shelving and stabilizing the kettlebells in the overhead position is hard graft on the shoulders, arms and core muscles and works the whole upper body before you even bring lunges into the equation.

STEP 4: Continue the movement by pressing the kettlebells overhead, rotate arms so that palms face away from body. Return to the start position and that's one rep. Aim for: 10 reps with 30-60 secs ...

Clean a pair of kettlebells into the front rack position and press them overhead until your arms are locked out. March for 20m, turn and head back. Why? A safe and effective overhead press takes ...