Bend at the hips and knees and grab a bar with an overhand or mixed grip, your hands shoulder-width apart. Keep your back flat as you press your feet into the floor and thrust your hips forward.
Now lower the bar, keeping it as close to your legs as possible.
Do 3-5 sets of 3-5 reps.
Carrying heavy dumbbells is a great way to build your traps and lats, and improve your grip strength.
Hold a dumbbell in each hand and walk 100m or for one minute. Use the heaviest weights you can - aim for half your bodyweight per dumbbell.
Do 3 sets.
This move is great for building definition.
Without rounding your back, push your hips back and swing a kettlebell back between your legs. Then thrust your hips forward and let it swing to shoulder height.
Do 30 seconds of swings for 10 sets. Rest for 30 seconds in between.