Friday , October 18 2019

Be a Lean Machine – Swing Into Shape

Swing into shape with a kettlebell and tone your bottom, legs and core in no time.

Keep the first few swings low until you’ve gained momentum and are used to the movement.

KETTLEBELL SWING

Reps: 12

Benefits: Works your legs, bottom, abs, back and arms.

  • Grab a kettlebell with both hands and stand with your feet wider than hip-width apart.
  • Squat down until your thighs are nearly parallel to the floor (A), then immediately stand and swing the kettlebell up to shoulder height (B).
  • As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs once more.

OVERHEAD LUNGE

Reps: 8 each leg

Benefits: Improves shoulder stability, works your core strength and every muscle in your lower body, while testing your co-ordination and balance.

  • Press the kettlebell up so your right arm is straight overhead, then step your right leg forward and lower into a lunge position with your front knee at a 90-degree angle (A).
  • Pause for a second, then drive through your front heel, lifting your back leg through to the front, bringing your knee up in front of you (B). Keep the kettlebell overhead throughout the entire move. Return to standing.

DEADLIFT

Reps: 10

Benefits: Tones your hips, bottom, thighs and hamstrings, and strengthens your lower back.

  • Grab a kettlebell and stand with your feet shoulder-width apart, toes turned out a little (A).
  • Squat down until the kettlebell almost touches the floor (B).
  • Push your heels firmly into the floor and stand up, holding the kettlebell with straight arms.

SIDE LUNGE TO PRESS

Reps: 20

Benefits: Works your inner thighs and bottom, shoulders, arms and core. Plus, it gets your heart rate up, which burns tons of calories during and after your workout.

  • Starting with the kettlebell in your right hand, take a big step to your left. As you lower your body into a side lunge, lower the kettlebell so it’s near your left foot (A).
  • Once the bell touches the floor, push yourself back up to the starting position, then press the kettlebell overhead (B). Do 10 reps on your left side, before switching sides.

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