Sweat trainer Cass Olholm has teamed up with Women’s Health UK for an exclusive 14-day kettlebell workout plan to suit all levels. Her second workout is this lower body AMRAP session, meaning As Many Reps As Possible. The AMRAP format is there to be tailored to every fitness level – just do as many as makes you feel good. Here’s everything else you need to know.

Equipment needed: One 6-8kg kettlebell

Warm up
Squat with rotation - 12 reps
Inchworm + wide mountain climber - 6 reps

Circuit
Kettlebell swing - 60 secs
Goblet reverse lunge - 60 secs
Goblet squat - 60 secs
Straight-leg deadlift - 60 secs
Rest - 30 secs
Repeat 3 times through

Cool down
Glute stretch: 40 secs (20 secs each side)
Quad stretch: 40 secs (20 secs each side)

The full workout should take you 15-20 minutes, and it can be done anywhere.

For the rest of the 30-day challenge, Cass has prescribed you a specific activity or rest day on every single day. You can view the full schedule on the WH website.