Muscle-up and get strong in just seven killer moves with this kettlebell session from previous HFM cover model James Stark

How to do this workout

Do these moves in sequence with no rest in between sets – you’re aiming to finish all reps, so choose a suitable weight. Rest for 2-3 minutes then repeat the circuit 2-3 times. Do this model muscle-blaster 2-3 times a week or add it into your own programme.

1 | WALKING PRESS-UP

REPS: 6 EACH SIDE

♦ DO swap legs for each rep ♦ DO lower as far as possible ♦ DON’T let your hips sag

2 | OVERHEAD LUNGE

REPS: 6 EACH SIDE

♦ DO step forward and press the weight overhead ♦ DON’T step across your body’s centreline ♦ DO pause to stabilise at the bottom

3 | SINGLE-ARM SNATCH

REPS: 6 EACH SIDE

♦ DO use your hips to drive the move ♦ DON’T throw the weight out in front ♦ DO lift the weight in one smooth motion

4 | SWING TO SWAP

REPS: 12 (ALTERNATE SIDES)

♦ DO use the swing to power the move ♦ DON’T unweight the kettlebell too early ♦ DO keep a wide stance throughout

5 | OVERHEAD SQUAT PRESS

REPS: 10

♦ DO lower quickly and press immediately ♦ DON’T tilt forward as you drop and lift 46 ♦ DO pause at the bottom for control

6 | SIDE SWING

REPS: 6 EACH SIDE

♦ DON’T use a heavy kettlebell ♦ DO maintain an even momentum ♦ DO look where you want the kettlebell to go

7 | DOUBLE SWING TO PULL

REPS: 10

♦ DO swing with straight arms until the top ♦ DO open your shoulders by drawing them back ♦ DON’T arch your back at the top

The payback

Get fierce functional strength

Improve hand-to-eye coordination

Torch bodyfat during and after

Condition cover model abs

Boost anaerobic capacity