Working out doesn’t have to happen inside a gym, writes fitness guru Laura Hulley.

This month, we are focusing on our upper body and core with this easy-to-follow, anywhere, kettlebell workout. You could use one moderate-sized weight for all the movements, or if you have several pairs of kettlebells, you could switch weights between movements.

Try three sets of 12 for each movement, taking a 30- to 60-second rest between each set (depending on your fitness level and the weights you use).

Tricep extension – triceps
This can be done standing up or sitting. To start, bring the weight directly above your head. Hinge at the elbow and lower the weight back – try not to bang the weight on the back of your head or touch it to your back. Take your time – no need to rush it. Try to keep the shoulders down and relaxed so you target the triceps rather than the shoulders. Go light as the tricep is a smaller muscle.

Bent-over row – back muscles
Hinge at the hips and lower your upper body down, maintaining a straight back and lengthened spine as you lower your arms and pull the weights towards your pockets. Once the weights are up near your hips, squeeze between your shoulder blades, then slowly lower the weights back to the starting position. Keep your chin tucked down and in line with your back so you don’t crane your neck. Go moderate to heavy on this movement as your back is a large muscle.

Pec deck – chest
This can be done by standing up or sitting. To start, bring the weights up in line with your shoulder height. Keep your elbows in front of your shoulders at all times, not parallel with them. Move your arms towards each other to meet in the middle (try not to bang the weights together). Slowly open the gap back up and move your arms back to the starting position, maintaining the 90° angle in your arms. Keep your shoulders relaxed and try not to lift them up as you complete the movement. Use a moderate weight so as not to strain your shoulders.

Russian twist – core
Start by sitting down on the floor. To make it harder, lift your feet. To make it easier, keep them down. Twist at the hips and move the weight from hip to hip without touching the weight down to the floor. The further you lean back, the more challenging it is on your core. Stay more upright to make it easier. To feel the burn, take it slow.

Hammer curl – biceps
This can be done standing up or sitting. To start, stand tall and roll your shoulders back. Rest the weights down at your sides. Pin your elbows into your body. Hinge at the elbow and lift the weights up toward your chest. Leave a gap to your chest – lift to 10 o’clock rather than 12 o’clock – keeping tension on and not resting at the top of the movement. Then, slowly lower the weights back to the starting position. Use a moderate weight for this movement, don’t go too heavy and lose form. Don’t swing the weights or use the momentum of your body to complete the movement.

Upright row – shoulders
This exercise is done standing. To start, stand tall and rest the weights against your legs. Slowly lift them in a straight line up toward your chest, keeping the weights close to your body so as not to strain your shoulders. The first part of the movement is to lift the elbows and make sure the elbows stay above the wrists at all times during the movement. Otherwise, the wrists can feel strained. Go with a moderate weight to ensure good form and that the wrists don’t feel pressured.