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 third workout is this upper 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
Shoulder rotations - 24 reps

Circuit
Alternating halo - 60 secs
Single-arm bent over row - 60 secs
Single-arm push press - 60 secs
Oblique crunch - 60 secs
Rest - 30 secs
Repeat 3 times through

Cool down
Lat stretch - 40 secs
Shoulder 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. You can view the full schedule on the WH website: https://www.womenshealthmag.com/uk/fitness/a402