Focus: Legs, gluteus and shoulders

Start with the weight or kettlebell to the right side, feet shoulder-width apart and abs on. Take a long step forward into a lunge position with your thigh at 90 degrees, parallel to the floor. Take care that your knee is not over your toe.

Next, press the kettlebell/weight above your shoulder in a controlled movement, breathing out as you do this, then return the weight to the hips and step back with feet shoulder-width apart. Repeat on the other side.

Master this first before you go for speed and twists or advanced techniques.

Browse more workouts from WHF Head Trainer Nikki Fogden-Moore.