Trainer: Jeff Hunter, Greate Bay Racquet & Fitness Club in Somers Point

Exercise: Thrusters

Muscles targeted: Hamstring, gluteus maximus, abdominals

Reps/Sets: 10 to 20 reps/3 to 4 sets

Equipment: Two 6 kgs kettlebells (for women); two 8 to 12 kgs kettlebells (for men) or 10 to 20-pound barbell (for women); 35- to 50-pound barbell (for men)

Stand with feet slightly wider than shoulder width apart. Hold kettlebells at shoulder height. Push your hips back and bend your knees to perform a squat. Go as low as you can, then reverse the movement and stand back up. When you extend back to starting position, press the kettlebells over your head. Return the kettlebells back to your shoulders. Repeat.