Sweat trainer Cass Olholm has teamed up with Women’s Health UK for an exclusive 14-day kettlebell workout plan to suit all levels, starting with this full 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
Inchworm + push-up - 6 reps
Lunge + twist - 12 reps

Circuit
Kettlebell swing - 60 secs
Single-arm thruster - 60 secs
Single-arm front rack reverse lunge - 60 secs
Oblique crunch - 60 secs
Rest – 30 secs
Repeat 3 times through

Cool down
Shoulder stretch - 40 secs
Quad stretch - 40 secs

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.