American Kettlebell Swings

  1. Stand behind the kettlebell with your feet slightly wider than shoulder width.

  2. With your knees slightly bent and your back straight, hinge at the hip and take an overhand grip of the kettlebell.

  3. Lift the kettlebell off of the floor and pull the kettlebell between your legs keeping your core tight and back straight.

  4. Drive your hips forward, straightening your body and pushing the kettlebell up and overhead.

  5. Allow the kettlebell to swing back down. As the kettlebell approaches the lower position, bend your knees and hinge at the hip.

  6. 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 forward with one leg.

  3. Bend the knee of your front leg until your thigh is parallel with the ground. Your back leg should also be bent with your knee around an inch from the floor.

  4. Make sure that your front legs knee is in line with your ankle and your back legs knee is in line with your hips.

  5. Extend your front leg to raise your body back to a standing position then take a big step forward with the opposite leg.

  6. Repeat the movement for the required number of repetitions

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