Functional Movement Screen’s main man Gray Cook said if he only had time to do one exercise he would pick the TGU! It’s so great because you’re training for strength, mobility, flexibility and stability all at the same time.

So basically you lie down, press up a kettlebell then, keeping it overhead, stand up. The whole movement will highlight inbalances and build great functional strength all over the body.

1- Lie down and then roll over onto your side without twisting. Grab hold of the kettlebell with both hands before rolling onto your back then press up and adjust the same side foot flat on the floor with the knee bent at about 90 degrees. The unloaded arm should be down to your side about 45 degrees from your body.
2- The second position involves moving from the start by rolling towards your unloaded arm and moving up onto your forearm.
3- From the forearm you then move onto pushing up to your hand slightly behind the body with the shoulders packed down.
4- Position 4 is the bridge. Push your hips up using the heel of the foot working the glutes (bum) as much as possible!
5- The leg should then be smoothly slid through the space you created with the bridge aiming to move the knee in the direction of the planted hand on the floor.
6- From this point you need to lift the torso upright keeping the bell stable overhead.
7- This is followed by an overhead lunge to stand up! Easy!

Ok sometimes it can be quite difficult to follow things from just photos so here is a video for you to watch too!

The video has a method of getting into position for number 1. Rolling (which is very beneficial on its own) from your side to your back as you press the bell up. I recommend that you practice positions 1, 2 and 3 first and at all stages of the get up you should be able to hold for at least 5 seconds!

If you need to, practice with an empty hand before loading yourself up.

It should look exactly the same on the way down as it did on the way up!

Try out some new exercises and equipment.

Good old fashioned circuit training, great classes weren’t they?! Loads of muscle groups worked hard in 45mins -1hour resulting in fantastic fitness gains, loads of calories burned, metabolism lifted up through the roof and brilliant fun with like minded people.

Classes will be up and rolling in Norwich soon, so keep an eye on the blog!

Gareth Walker and myself will be putting together the sessions using Kettlebells, TRX, Bands, Clubbells and all the other more familiar favourites. So for that interesting mix of old and new training stay tuned to the blog!

It will be fun, tough and different every week!