As Marc Mallett gets taken through his paces by trainer Andrew Firth, you can join in too, using Marc's video guides to all the essential exercises and pro techniques.
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Follow along with Marc's exercise regime using the following techniques:
Kettlebell Swing (video demo available):
Start with feet a little wider than hip width, turn the toes very slightly outwards. Grip kettlebell with two hands. Start with a half swing then sink the hips back, letting the kettlebell fall between the leg and swing, straighten and snap the hips forward in one fluid motion, until the kettlebell becomes level with the shoulders, do not resist the weight on the way down, let it drop, again sinking the hips back. Don't lean over to much, keep back straight and focus the eyes out in front, then repeat. You can perform this exercise for repetitions or time, 20 reps or 1 - 2 Min's.
Alternating Kettlebell Swing (video demo available):
As covered in the kettlebell swing, technique is basically the same. Only this time starting with one hand. Once the kettlebell has reached shoulder height, reach over and swap hands as the kettlebell is in mid air. Then repeat, only this time as the KB falls down as in the kettlebell swing, if you had the kettlebell in your right hand, your left shoulder would rotate away from you slightly, this will bring more of the midsection into play. This exercise again can be performed for repetitions or time, 20 reps or 1 - 2 Min's.
Kettlebell reverse lunge (video demo available):
Place kettlebell in the rack position; elbow tucked into the side, kettlebell resting between forearm and bicep, ensuring that the hand is in the centre of the body. On the same side that the kettlebell is on, keep that food steady and secure and step back with the other foot into a 90 degree angle. Step back up until both feet are level and repeat. Perform for 15-20 reps on one side and then switch the kettlebell to the other side before doing the same again.
Plank - Press Up (video demo available):
The object of this exercise is to place the body in an plank position, bring one hand back in line with shoulder and press up into a press up position, then return back into a plank. You should try to do this with as little movement in the hips as possible and remember to alternate hands when pressing.
Glute Raise + Knee Extension (video demo available):
Lie on your back placing you feet 4 - 5 inches apart and fairly close to the hips, so that when you elevate the hips in the air you form a 90 degree angle. Start the exercise with hands on the hips, push hips up into the air, as high as you can get them, hold this position do not move.Then extend one leg form the knee to the ankle out in front and hold for 10 seconds, drop the extended leg back down to the floor, check the hips have not moved, then extend the opposite leg. Keep repeating the action for 1 - 2 Min's.
Side Plank (static hold) - no video:
Place your body onto its side in a straight line, from ankle, knee, hip and shoulder, feet should be directly on top of each other and pull toes back towards you. You have two options either to elevate yourself onto your forearm or onto your hand, the second option is a lot more difficult. Starting the exercise, remember keep everything in line, then elevate up onto forearm or hand and hold for 30 - 60 seconds, make sure there is no movement in the hips.
Single Leg Dead lift (video demo available):
First thing stand on one foot keeping the foot in a straight line, place hands just out in front and stand up tall. Next push you hips back as if your sitting back into a chair, keep shoulders level, don't lean over to far. The key is hips back, knee in line with toes and drop down to the point were you find it difficult and hold for 2 seconds, then rise up and straighten fully, then repeat for 15 - 20 reps and change leg.
Walking Lunge (video demo available):
To start make sure you have adequate space to perform this exercise, stand up straight, feet hip width apart and straight, hands on hips or behind the head. Step forward with one foot, take a large stride when doing this, keeping your weight through the heel, step back until both feet are level then repeat, as you are doing this you will be constantly moving forward. Keep going until you cannot do anymore.
Step Ups - no video:
This exercise can be performed on a chair, park bench, step or even a rock as shown. Very simply put, step up onto object whatever it may be with one foot, step down and change feet, so you are aways alternating. try to push up hard through the heel and stand up tall before stepping back down. again perform this for 1 - 2 Min's.
Tricep Dips (video demo available):
As mentioned before, you can use a box, chair, park bench or a rock as shown. Place hands tight into the side of your hips, take a firm grip of the object, extend feet out in front, the more you extend the feet the more difficult it will become, so just be aware of this. Next let the upper body drop down , bending at the elbows and keeping the lower back very close the chair, box or bench. The depth you would drop down to is 90 degrees. if you find this very difficult bring the feet closer into towards you. 10 - 20 reps should be sufficient here.
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