Half Burpee Over Kettlebell

  1. Place the kettlebell in front of you on the ground.

  2. Start with your hands on the ground in front of your feet, just far enough away from the kettlebell so you don't hit your face on it.

  3. Tighten your core and jump your feet back into a press up position.

  4. Next jump your feet back towards your hands.

  5. Jump over the kettlebell to finish the movement.

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

Kettlebell Curl and Press

  1. Stand with your feet shoulder width apart.

  2. With both hands, hold the kettlebell by the handle and position it so that your arms are straight down in front of you. Your knuckles should be pointing at the floor and the kettlebell close to your body.

  3. Keeping your core tight, curl the kettlebell up to just under the chin by bending at the elbows.

  4. Bend the knees slightly and as you extend push the kettlebell over your head.

  5. Lower the kettlebell back to the start position.

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

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 repetition.

7 views

© 2018 by SLF FITNESS SERVICES