Air Squat

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

  2. Put your arms out straight in front of you.

  3. Begin by tightening your core, bending your knees and lowering yourself towards the ground into a squat position. 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.

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

Wall Push Ups

  1. Choose a wall that is free from obstacles and objects.

  2. Face the wall and stand just over one arms length away.

  3. Standing with you feet shoulder together. Place both palms of your hands onto the wall. Your wrists should be in line with your elbows and shoulders.

  4. Keeping your feet flat on the ground and your abdominals tight. Bend your elbows to lower yourself towards the wall.

  5. Your elbows should move backwards and in line with your body. Your back and hips should be in a straight line.

  6. When your nose is about to touch the wall, push yourself back up to the start position.

  7. Repeat for the stated number of repetitions

Kettlebell Bent Over Row

  1. Place a kettlebell directly underneath you and stand with your feet shoulder width apart.

  2. Tighten your core, bend your knees and hinge over at the hip.

  3. Take a full grip of the kettlebell and pull it up to just above your belly button by bringing your elbows back and to the sides of your body.

  4. Lower back down to the starting position.

  5. Repeat for the required number of repetitions.

Kettlebell Deadlift

  1. Stand with your feet shoulder width apart with a kettlebell directly underneath you.

  2. Tighten your core, slightly bend your knees and hinge over at the hip.

  3. Keeping your chest up and you back straight, grasp the kettlebell handle with an overhand grip.

  4. Push through your legs and straighten your body to a standing position, squeezing your Glutes at the top of the movement.

  5. Return to the starting position.

  6. Repeat for the required number of repetitions.

Kettlebell Push Press

  1. Hold the kettlebell with your palms around the sides of the handles facing inwards and close to your chest.

  2. Stand with your feet slightly wider than your shoulders.

  3. Tighten your core and bend slightly at your knees keeping you back straight and your body upright.

  4. Push the kettlebell overhead by extending your knees forcefully and straightening your arms.

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

Kettlebell Pullover

  1. Lie down on the floor on your back with your knees bent.

  2. Hold a kettlebell by the handles with your palms facing inwards.

  3. Start with the kettlebell positioned just below the chest.

  4. Tighten your core and with slightly bent elbows, lift the kettlebell over your head until it touches the floor behind you.

  5. Return to the start position.

  6. Repeat for the required number of repetitions.

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