Health and Fitness
Get ready to feel the burn with this kettlebell workout.
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Cheerleader - 3 lb weights Targets back, chest, triceps, and biceps Punch arms diag forward, crisscrossing left arm above right arm, palms down. Pull weights back, bending elbows out to sides and rotating forearms to form a wide W, then extend arms diag overhead, palms forward (arms form a V). Lower arms back to W position, then reverse motion back to crisscross punch, this time with right arm above left arm.30 reps, alt top arm
Swing Set: 1) Stand with feet hip-width apart, holding a dumbbell in each hand. 2) Hinge forward from hips, bending knees into a half squat; keep back flat, arms by sides. 3) Push forcefully through heels to straighten legs, using momentum to swing arms forward to about chest level (try not to use shoulder muscles to raise the weights). Return to half-squat position. Do 3 sets of 15 to 20 reps. [see more >> www.pinterest.com/amorefitness]
*Turns out, the Lunge worked my thighs and obliques really well. The Kneeling Crunch worked the abs exactly as hard as you would lying down but didn't strain my neck. And about 45 seconds into the Rise, I was feeling it all up and down my legs, arms and shoulders. The Tricep Press also pleasantly worked out my abs. - CP*
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