ANYTIME FITNESS SERANGOON GARDEN

Start each rep by slowly moving your hands out to the sides, then stopping. Raise your arms leading with your elbows, so that your elbows are at a higher level than your wrist. From the top of the move, lower your arms back to the start as slowly as possible.

Stand with your feet shoulder-width apart. Squat down and place your hands on the floor. Shift your weight onto your hands. Kick back your feet back to softly land on the balls of your feet in a push up position. Your body should form a straight line. Jump your feet back so that they land just outside of your hands. *Walk your feet out if you cannot do the kick out variation

Start by simply hanging, suspended from the trainer's handles. Supported by your arms and feet, pull your chest up toward the handles, "rowing" your body upward. Squeeze your shoulder blades together and pause for a second. Slowly lower your weight back to the starting position.

Stand with a kettlebell between your feet. Bend the knees, driving the hips back, with the chest lifted, and grab onto the handles with both hands. Push into the ground to stand up with straight arms, lifting the kettlebell just above the knees.

Stand tall while gripping the kettlebell. Keep arms long and loose while squeezing shoulders blades together and engaging your core. Soften knees, shift bodyweight into heels, and lower butt back and down. Driving through heels, explode through hips to send weight swinging upward from quads. Aim for chest height, with arms extended. Achieving this finish position requires you to snap your hips through, contracting your core while squeezing glutes. As the kettlebell begins to descend, let the weight do the work as you ready your body for the next rep. Shift weight back into heels while hinging at the hips and loading both the hamstrings and glutes. Receive the weight, allowing the kettlebell to ride back between legs. As it makes the transition from backward to forward, drive through the heels and hips to repeat.

Form a tripod set up. One hand and one knee on bench, the other foot on the ground. Keep you back straight and parallel to the ground. Lift the kettlebell to your chest, focusing on using the muscles in your back and shoulders rather than yanking it up with your arm. Your chest should stay still throughout and your elbow should pass close to your rib cage as you lift the weight. At the top of the move squeeze your shoulder and back muscles, then lower the weight slowly. Do all your reps on one arm, then switch sides.