Kettlebell Exercise - A Full Body Workout

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmp-56i3pDw1EuMCLNC5p71p15i7QVmroOHolZOqh8TGCqIu43YITuR5nvvY8tPwH7dIVobeu0UpzMcuZxBlB63WHxPzSYl1iihFM0_D_4gXtIuLbF1AKk_ts2NgwJ0H3m1jHVbnp2SRIG/s1600/kettlebell.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Kettlebell in a gym ready for kettlebell exercises to begin. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmp-56i3pDw1EuMCLNC5p71p15i7QVmroOHolZOqh8TGCqIu43YITuR5nvvY8tPwH7dIVobeu0UpzMcuZxBlB63WHxPzSYl1iihFM0_D_4gXtIuLbF1AKk_ts2NgwJ0H3m1jHVbnp2SRIG/s1600/kettlebell.png" title="Kettlebell" /></a></div> <span style="color: #444444; font-family: Verdana, sans-serif;">Kettlebell exercise is so great for working the whole body with just one piece of equipment. These kind of workouts improve strength and balance; it’s the perfect combo! If your gym has kettlebells, you can do this workout there. Or, you can purchase a set of your own for a simple workout at home. If you’re a beginner, start off with lighter weights and work your way up as you become stronger with each kettlebell exercise.<br /></span><h4> <span style="color: #444444; font-family: Verdana, sans-serif;">Here are a few of my favorite moves for kettlebell exercise:</span></h4> <span style="color: #444444; font-family: Verdana, sans-serif;"><ul> <li>The Kettlebell Row</li> </ul> </span><span style="color: #444444; font-family: Verdana, sans-serif;">Stand with feet shoulder-width apart. Hold one kettlebell in each hand with your arms down by your sides. Keeping your palms facing down, raise the kettlebells up to just above the chest, and then lower back down slowly. Do 12-15 reps of this kettlebell exercise.</span><span style="color: #444444; font-family: Verdana, sans-serif;"><ul> <li>The Kettlebell Squat</li> </ul> </span><span style="color: #444444; font-family: Verdana, sans-serif;">Stand up straight up with your feet shoulder-width apart for this kettlebell exercise. Grab a single kettlebell with both hands. Lift the kettlebell to your chest level and hold it there as you perform a standard squat. Keep your back straight as you perform the squat. Try to do 15-20, but be sure to stop if your form starts to change.</span><span style="color: #444444; font-family: Verdana, sans-serif;"><ul> <li>The Kettlebell Twist</li> </ul> </span><span style="color: #444444; font-family: Verdana, sans-serif;">Lay down on your back like you’re going to do situps, with your knees bent and your feet flat on the ground. Hold the kettlebell with your hands near your chest and sit up halfway with a straight back. Swing the kettlebell to the right as you turn your torso to the right, then swing and turn to the left. Be sure to twist from side to side, you should not move up and down during this kettlebell exercise. Repeat 20 times or as many times as you can without dropping.</span><span style="color: #444444; font-family: Verdana, sans-serif;"><br /><ul> <li>The Kettlebell Push-up</li> </ul> </span><span style="color: #444444; font-family: Verdana, sans-serif;">Put two kettlebells of the same weight on the ground with the handles up. Space them so they are shoulder-width apart. Perform standard push-ups with your hands firmly grasped around the kettlebell handles. To get really aggressive with this kettlebell exercise, pull one of the kettlebells up to your armpit after completing the push-up. If you do this, be sure to alternate arms. Try to work up to 15-20.</span><span style="color: #444444; font-family: Verdana, sans-serif;"><br /> <br /><b>Whew! Kettlebell exercise is great for building muscle, I hope you enjoyed the workout. Do you have any favorite moves you like to do during kettlebell exercise? I’d love to hear them!</b></span><br />

ab workouts, balance, Core, full body workouts, great arm workouts, kettlebell, upper body workouts, workouts

Kettlebell Exercise - A Full Body Workout

Kettlebell exercise is so great for working the whole body with just one piece of equipment. These kind of workouts improve strength and b...

Quick Workouts: The Full Ab Workout

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNeoCd658hqgQqXVAFNxvWp_dOO-sGC-A8lO28aSkqXIGiBThI-4ILnQM2pNzVXtMGrC6xEQJ1jjRD7ISuOvwDcYqp0ZnlDyaiMAetpQowTWOaF_M7OqQY42RcIicqIwPZugd8pAYtS2-N/s1600/ab_workout.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Woman in workout gear doing a full ab workout routine. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNeoCd658hqgQqXVAFNxvWp_dOO-sGC-A8lO28aSkqXIGiBThI-4ILnQM2pNzVXtMGrC6xEQJ1jjRD7ISuOvwDcYqp0ZnlDyaiMAetpQowTWOaF_M7OqQY42RcIicqIwPZugd8pAYtS2-N/s1600/ab_workout.png" title="full ab workout" /></a></div> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Nothing feels better than a full ab workout! I love the feeling when I’m done and the results are awesome. The great thing about working the core is that you can really work the muscles without spending too much time, so it’s easier to put aside just 15 minutes a day for great abs.</span></span></div> <b id="docs-internal-guid-87f7ae02-c3f0-a927-5d0e-0ce67bc718f0" style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">It’s best to have your workout all planned out so you can get through it and not spend extra time thinking of what to do next. I like to keep a couple options for a full ab workout around so I don’t get bored doing the same thing everyday. You can even take switch up the workouts by doing half of one full ab workout and half of a different full ab workout. </span></span></div> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Here is a full ab workout that I like and you can use as you commit a little time to fitness for a big payoff!</span></span></div> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Toe Reaches (30): Lay flat on the ground on your back, make sure you are pushing your lower back to the ground. With hands on the floor by your sides, sit up and reach to toes, then lay slowly back down. </span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Leg Lifts (30): Lay flat on the ground on your back, still pushing lower back to the ground. Keep legs straight and lift them fast, lower back down slowly. Keep hands on the ground by your side and add ankle weights for more intensity!</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Scissor Holds (20): Lay flat on the ground your back, still pushing lower back to the ground. Lift one leg two inches off the ground and the other all the way. Hold 5 seconds and then switch. You can add ankle weights to this exercise for a more intense full ab workout.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Chair Holds (6): Sit on a chair like normal, then put hands on the chair and push your body up so that your hands are the only thing touching the chair - hold for 10 seconds.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Opposite arm and leg raise (30): Hold a push up position, then raise one arm and the opposite leg - hold for 5 seconds then switch. You can add both ankle and wrist weights to add intensity to this move. </span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Side crunches (30 each side): Lay on your back with knees up like you would normally do for crunches. Drop knees to the right and do crunches, then drop knees to the left and do crunches. Lift feet off the ground to add some extra concentration for the full ab workout.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Elbow plank (6): Hold a plank on your elbows for 30 seconds. Alternate lifting a leg off the ground and holding for 5 seconds to add intensity.</span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Seated Twists (60): Balance on your booty with knees bent in front of you and chest up. Keep hands together and touch the floor on the right side, then left side and repeat. Lift toes and straighten legs for a challenge. Use wrist weights or hold a weight in your hands for an even bigger challenge! </span></span></div> </li> </ul> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <br /> <ul style="margin-bottom: 0pt; margin-top: 0pt;"> <li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Knee to elbows (45 each): While holding a push up position, touch right elbow to left knee then return to push up position. Repeat with left elbow to right knee. Add ankle and wrist weights to add some ferocity to this move!</span></span></div> </li> </ul> <span style="color: #999999;"><br /></span> <span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Fit abs are just 15 minutes a day away! Use this full ab workout as a starting point, then add other workouts or moves as your core continues to strengthen. Once you get stronger, choose the workouts that require maximum effort with minimum time for fitness that doesn’t cut into your day.</span></span>

ab workouts, Core, exercise and fitness, fitness

Quick Workouts: The Full Ab Workout

Nothing feels better than a full ab workout! I love the feeling when I’m done and the results are awesome. The great thing about working ...