Trainer: Juan Guillen, Greate Bay Racquet & Fitness Club in Somers Point

Exercise: Kettlebell swing

Muscles targeted: Hamstring, gluteus maximus, abdominals

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

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

Start in the short stop position. Position the kettlebell about 12 to 18 inches in front of you. With both hands on the kettlebell, hike the weight back behind the hips.

As you stand, fully extend the hips, and contract the glutes. The kettlebell becomes an extension of your arms. The height of the swing can range from rib height to just above eye level. Let gravity assist the weight of the kettlebell back behind the hips.