Single Arm Kettlebell Thrusters

  1. Hold the kettlebell with one hand so that the bell rests on your arm between your shoulder and elbow. The palm of your hand should face forwards.

  2. Stand with your feet slightly wider than your shoulders keeping your weight in your heels and your feet angled slightly outwards.

  3. Begin by bending your knees and lowering yourself towards the ground into a squat. Keep your chest upright and do not allow your knees to cave in.

  4. Continue to bend your knees until your thighs are at least parallel to the ground.

  5. Push yourself back up the start position and in one fluid movement, raise the kettlebell above your head straightening your arm.

  6. Lower the kettlebell back to the start position.

  7. Repeat the movement for the required number of repetitions.

Walking Lunges

  1. Stand with your feet approximately shoulder width apart and your arms down at your sides

  2. Tighten your core and take a big step forwards with one leg.

  3. Bend the knee of your front leg until it's at 90°, and lower the knee of your back leg until it is also bent at a 90° angle.

  4. Push back up and take a big step forward with the opposite leg.

  5. Repeat the movement so you are travelling across the room.

  6. Repeat for the required number of repetitions

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