Clean and press

The clean and press is a great all-over toner. Throw this move on to the end of a workout as a ‘finishing’ move, or try five sets of five reps with a heavy, challenging weight to boost power.

Instructions:
Hold a barbell with arms extended down by your sides.
Bend at the hips and knees to lower the barbell towards the floor, generating momentum. Keep a flat back and gaze forwards.
As you extend your hips and knees, row the barbell up towards your chin and rotate your grip to drop your elbows underneath the bar, bending the knees slightly again to catch the bar softly.
From here, extend the legs for momentum to push the barbell overhead.
Reverse the movement to go back to the start and repeat.