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Posts Tagged ‘Exercises’

Use your workout bench for this exercise.  Begin by holding a kettle bell in each hand.  Get down in a prone position on the ground and place your toes on the edge of the bench.  Keep your feet shoulders width apart and press up on both arms to lift your body from the floor.  Now lift the weight in your right hand up to your right shoulder and then lower it again.  Lower your body about 6 inches and then press up again.  Now lift the weight up to your left shoulder and then touch it to the ground again.  Repeat the entire pattern for 2 sets of 10 repetitions.

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To do an advanced push up, try this exercise.  Begin by holding a kettle bell in each hand.  Get down in a prone position on the ground and place your toes on a bosu ball.  Keep your feet shoulders width apart.  Press up on both arms to lift your body from the floor.  Now lift the weight in your right hand up to your right shoulder and then lower it again.  Lower your body about 6 inches and then press up again.  Now lift the weight up to your left shoulder and then touch it to the ground again.  Repeat the entire pattern for 2 sets of 10 repetitions.

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Try this exercise using a balance board.  Begin by holding a kettle bell in each hand.  Get down in a prone position on the ground and place your toes on the balance board.  Keep your feet shoulders width apart.  Press up on both arms to lift your body from the floor, keeping both kettle bells on the ground.  Now lift the weight in your right hand up to your right shoulder and then lower it again.  Lower your body about 6 inches and then press up again.  Now lift the weight up to your left shoulder and then touch it to the ground again.  Repeat the entire pattern for 2 sets of 10 repetitions.

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Here is an alternative to an ordinary push up.  Begin by holding a kettle bell in each hand.  Get down in a prone position on the ground.  Keep your feet shoulders width apart.  Press up on both arms to lift your body from the floor.  Keep both kettle bells on the ground.  Now lift the weight in your right hand up to your right shoulder and then lower it again.  Lower your body about 6 inches and then press up again.  Now lift the weight up to your left shoulder and then touch it to the ground again.  Repeat the entire pattern for 2 sets of 10 repetitions.

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Here’s a different way to do a traditional push up. Begin by holding a kettle bell in your right hand. Get down in a prone position on the ground and place the tops of your feet on the bosu ball, keeping your feet shoulders width apart. Press up on your left arm and the weight to lift your body from the floor. Lower your body about 6 inches and then press up again. Now lift the weight up to your right shoulder and then touch it to the ground again. Repeat the entire movement for 2 sets of 10 repetitions (on each arm).

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Here’s an exercise that will help to tone your entire upper body.  Begin by holding a kettle bell in each of your hands.  Squeeze your abs tight as you lie down on a workout bench, set at a decline.  Secure your feet and press the weights up until your arms are straight.  Now bring the weights down to your shoulders and then lift them again.  Do this movement slowly in order to control your form.  Repeat for 2 sets of 12.

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Try this alternative to a traditional bench press.  Begin by holding a kettle bell in each of your hands.  Clench your abs and lie down on a workout bench that is set at an incline.  Place your feet on the floor and shoulders width apart.  Now press the weights up until your arms are straight.  Now bring the weights down to your shoulders.  Lift the weights again and repeat for 2 sets of 12.

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The chest press can be done on a bosu ball, using kettle bells instead of dumbbells.  Start by holding a kettle bell in each of your hands.  Tighten your abs and place your upper back on the bosu ball.  Press your feet against the floor and lift your torso to a table top position.  Now press the weights up over your chest.  Your arms should be straight at this point.  Now bend your elbows to lower the weights to your shoulders.  Now lift the weight straight over your chest again.  Repeat for 2 sets of 12.

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To do this exercise, hold a kettle bell in each of your hands.  Your abs should be tight as you place your upper back on a balance ball.  Place your feet on the floor and press to lift your torso to a table top position.  Now lift the weights up over your chest so that your arms are straight.  Bend your elbows to bring the weights down to your shoulders.  Now press the weights straight over your chest again.  Repeat for 2 sets of 12.

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Try the seated kettle bell snatch on a bosu ball.  Start out the exercise by tightening your abs as you lift the kettle bell from the floor with both hands.  Carefully sit down your bosu ball with your feet shoulders width apart.  Clench your abs and let the weight fall to your knees.  Now lift the weight up overhead.  Make sure to squeeze your abs, glutes and thighs to keep your balance and to protect your back.  Do the movement very slowly to control your form.  Repeat the entire motion for 2 sets of 12 repetitions to start.

For additional information visit personal trainer Dallas.