gymra: Ten Kettle Bell Moves That Will Sculpt Your Entire BodyDo 3 sets with a 2 minute break in bet
gymra: Ten Kettle Bell Moves That Will Sculpt Your Entire BodyDo 3 sets with a 2 minute break in between. 1st set: Do each move for 50 seconds with a 10 second rest in between.2nd set: Do each move for 45 seconds with a 15 second rest in between. 3rd set: Do each move for 40 second with a 20 second rest in between.1. Plank & Row w/a Twist - Get into plank position with feet shoulder width apart and the kettle bell in one hand. Raise your elbow as high as you can. At the same time, rotate your trunk and open up your chest. Pause briefly and return to starting position. Tighten your abs throughout the exercise.2. Chest & Leg Fly w/Crunch - Lie on your back with your legs straight up and split apart. Hold a weight by its handle in each hand with elbows ben. Rest your elbows on the ground in a straight line. Tighten your abs, inhale, crunch up, and exhale, extending your arms up towards your legs, and simultaneously close your legs together. When you come down to the mat, arms are spread open and legs are spread open. Keep the abs tight all throughout the exercise. On the way up, you breathe out. On the way down, you breathe in. Try to keep your legs straight by contracting your quads. To make this exercise more challenging, pause on top for a full second.3. Squat w/Overhead Extension - Stand with feet shoulder width apart, toes pointing out. Hold the kettle bell with both hands above your head. Squat down, making sure your knees are not over extended. Simultaneously bend your elbows and lower the kettle bell as low as you can. Press your heel into the ground and return to starting position, pressing the weight up above your head. Squeeze your glutes on top. To make the exercise more challenging, use a heavier weight.4, Chest Press to Crunch w/Legs up - Lie down on the mat with your legs straight up 90 degrees if possible. If not, keep your legs straight and lower to maintain straightness. Focus on your quads, tense it up. Do a chest press on the way up and reach for your toes. Do not touch the weight to your legs. Come all the way down so that your shoulders touch the mat, and come up as high as you can, reaching for your toes. Keep your abs tight all throughout the exercise. Breathe out on the chest press and reach up, breathe in on the way down. It is very important to try to keep your legs as straight and as high as possible.5. Lunge & Curl - Take a step forward with your arms at your sides, kettle bell in the hand on the same side of your back leg, palms facing forward. Place most of your weight on the front leg. Bend knees the weight towards the ground, making sure your front knee does not extend beyond your toes. Tighten your glutes and push up with your heel, simultaneously curling the weight up to your shoulder.6.Plank w/1 Leg Lift - Get into plank position with feet together. Place both hands on top of the kettle bell. Form a straight line with your body. Tighten your abs and alternate lifting your legs from the hips as high as you can. Slowly return to starting position. It’s important not to drop or raise your hips during this exercise. Keep your arms locked throughout as well.7. Squat w/1 Arm Up - Stand with feet wider than shoulder width, toes pointing out. Hold the kettle bell with one hand in front of you. Extend your other arm up. Tense up your abs, squat down, sticking your buttocks out and keeping your knee aligned with your toes. Pause briefly on the bottom. Squeeze your glutes and push up with your heels while keeping your extended arm still. To make this exercise more challenging, pause and squat down before straightening out your legs.8. Pelvic Thrust w/Overhead Extension - Lie on your back with knees bent, feet shoulder width apart. Hold the kettle bell in both hands behind your head. Tighten your abs and thrust your hips up. At the same time, extend the weight overhead. Squeeze your glutes and return to starting position. Make sure the kettle bell does not touch the ground. To make the move more challenging, pause for a second on top and don’t let your hips touch the ground on the way down.9. In-Out Shoulder Press - Stand with feet shoulder width apart. Hold a weight in one hand by the handle, palm facing in. Keep your other arm extended out to the side, palm facing forward. Tense up your abs, pull your elbow inwards in front of your chest, then pull it out to the side, and finally press it straight up above your head. Bring it back down to the side, and take it in again to finish the rep. To make this move more challenging, pause for a second when the weight is turned out.10. Chest Press w/Crunch Up to Legs Split - This exercise focuses on doing a split with your legs and then crunching and reaching up. Lie on your back with legs extended up, feet together. Hold a weight over your chest with both hands. Engage your abs, crunch up and extend your arms up while splitting your legs open. Slowly return to starting position. Keep the abs tight all throughout the exercise. On the way up, you breathe out. On the way down, you breathe in. Try to keep your legs straight by contracting your quads. To make this exercise more challenging, pause for a second on top.http://gymra.com/ -- source link