Trainer: Todd Escourt

Milton and Betty Katz Jewish Community Center of Atlantic County in Margate

Exercise: Kettlebell goblet squat

Muscles targeted: Gluteus maximus, quadriceps, hamstrings, deltoids, biceps

Equipment: 12kgs kettlebell (for women); 16 to 24 kgs kettlebell (for men)

Reps/sets: 8 to 10 reps/2 to 3 sets

Grab a kettlebell by the horns and hold it up tight by your chin by retracting your shoulders. Place your feet shoulder width apart, or a little bit wider if you feel more comfortable.

Squat down while maintaining posture so your elbows touch your knees, pause for a split second and then explode up back to your starting position.