Need motivation to get in shape? Fear not, every Sunday we give you a workout to follow at least three times a week. This week personal trainer Jon Ashwood from Smart Fitness gives us a Kettle Bell session. #EWGetsFit

Note: Be sure to pick a Kettle Bell that is suitable for your ability and making sure you can finish the workout.

Dead lift (12 reps)

Tips: Feet shoulder width apart, and lift your chest and eyes


Goblet Squat (12 reps)

Tips: Keep feet slightly wider than shoulder width apart


Swing (12 reps)

Tips: Swing the Kettle Bell between your legs – hinge your hips back, soften your knees – and as the Kettle Bell comes up, snap your hips forward


Military single press (12 reps each arm)


Half get up  (12 reps each side)

Tips: Grab the Kettle Bell with one hand and make sure it sits in line with your shoulder. Opposite hand to working leg straighten up. Move other arm to the floor

Option one: Sit up into your forearm

Option two: Sit up into your forearm then up onto your hand


Repeat these steps three times


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Video: Farooq Salik

Video Editing: Surajit Dutta