kettlebell squat

Stand with your feet a little wider than your hips and hold your kettlebell close to your upper chest either by the handle or upside down.

1. Keep your chest proud and your core locked.

2. Sink your hips back and descend into a squat whilst the knees travel in line with the toes.

3. A the bottom of the squat, the thighs should hit parallel or lower and your elbows should come in between your knees.

4. Drive back up, driving through the heels and tensing your glutes at the top. Repeat.

good morning

1. Stand up tall with your feet shoulder-width apart and place your hands behind the head.

2. Start bending at the hips, push your hips back and bend over to near parallel.

leg press

Load the machine with the desired weight and take a seat.

1. Sit down and position your feet on the sled with a shoulder width stance.

2. Take a deep breath, extend your legs, and unlock the safeties.

3. Lower the weight under control until the legs are roughly 45 degrees or slightly below.

4. Drive the weight back to the starting position by extending the knees but don’t forcefully lockout.

5. Repeat for the desired number of repetitions.

Standing One-Leg Calf Raise With Dumbbell

The one-leg calf raise holding a dumbbell is a great exercise for working the calves at home without machines.

1. Set up by grasping a dumbbell in your right hand and standing on the edge of a calf raise block or step with the balls of your feet on the edge.

2. Take your right leg and hook it behind your left.

3. Let your left heel drop as far as possible. This is the starting position.

4. Keeping your body straight and eyes facing forwards, raise your left heel up as far as possible.

5. Pause and squeeze the calf muscle, and then slowly lower your heel back down as far as possible.

6. Repeat for desired reps, and then repeat on the right leg.