Fire up your lower body for beach weather with this leg-burning, butt-shaping workout.
Holding the weight overhead forces you to really focus on your form and execution in this move, which challenges stability and builds strength.
SET-UP
• Standing with your feet hip-width apart, bend your knees to grip the bar and, keeping it close to your body, raise it directly overhead.
• Your knees should stay slightly bent, with your arms straight and shoulders pulled back and down.
• Keep your eyes forward and your core activated throughout.
EXECUTION
• Bring your right leg in front of your body and bend both knees until your left knee is slightly off the ground and the right knee is at a right-angle.
• To step forward, push up using the ball of your left foot and bring it in front to replace your right foot. Your front heel should never raise off the ground. You can pause in the middle of the move to regain your balance if needed.
• Continue for 30 metres. This is 1 rep.
If done right and with a challenging weight, these kettlebell (KB) swings burn fat, build strength and give you a serious cardio workout.
SET-UP
• Stand with your feet hip-width apart and hold the KB at your centre, with both hands in a relaxed hanging position.
• Keep your back straight, your chest up, your eyes forward and your core activated.
EXECUTION
• Bend your knees, hinge your hips back and tilt your chest forward as the KB swings between your legs.
• Drive your hips forward to extension, using the momentum to swing the KB directly overhead.
• Slowly lower the KB to the starting position. This is 1 rep.
This move will shape your butt from every angle, and upping the pace will give you a great cardio workout, too.
SET-UP
• Stand tall with your feet wide.
• Keep your back straight, your eyes forward and your core activated throughout.
EXECUTION
• Squat into your left side, taking that knee to a right-angle to the ground and your butt back and down. Ensure your left knee doesn’t track over your toes.
• Flex your right foot and raise your arms so they’re parallel to the ground, or take them to the ground for balance, if needed.
• Return to the start position. This is 1 rep. Repeat on the other side.
This great drill builds cardio strength, speed and agility.
SET-UP
• Place a marker at the start, and the other three at 5, 10 and 15-metre intervals.
EXECUTION
• Starting at the first marker, sprint to the second, then sprint straight back to the first marker.
• Repeat but run to the second marker and back to the start.
• Finally, run to the fourth marker and back to the start. This is 1 rep.
What you need
A dowel rod or barbell, a kettlebell and 4 markers.
Warm up
Jog for 5 minutes.
Set up your circuit
• 30-metre overhead walking lunges
• 1 x shuttle run
• 30 kettlebell swings
• 1 x shuttle run
• 30 cossack squats (15 each side)
• 1-minute rest
Beginner
Do 3 rounds using a dowel rod for the lunges and an 8kg kettlebell (12kg for men).
Intermediate
Do 5 rounds using a 10kg barbell (15kg for men), and a 12kg kettlebell (16kg for men).
Advanced
Do 5 rounds using a 15kg barbell (20kg for men) and a 16kg kettlebell (24kg for men).
Don't miss Commando Steve's other workouts:
>>Ultimate outdoor workout
>>Soft sand workout
>>Stress-busting workout