This week's workout comes from Sam at F45 Training. This combo move, a kettle bell sumo squat into an upright row, works your entire body.

With your feet turned out and your legs wider than your hips, squat working your inner thighs. You want to make sure the kettle bell touches the floor. Keep your chest lifted and your back straight. When you come up, bring the kettle bell up to your chin for the upright row. This move works your shoulders and back.