Thor’s Day…

New idea for workouts.. Focus Thursday workouts on sledge hammer, and become dedicated with it… We’ll see if I can get up early enough in the morning tomorrow. (last night I was still online playing Entropia Universe due to insomnia and gerd at 2 AM so slept in more than usual so no time for workout this morning… apartment in game does look rather spiffy though… )

 

edit… well, here I am typing on this at 12:33 am again… so probably not this week, but maybe next week…

Need to think this through, may develop a sort of specialized workout plan each day instead of just going at this random as I have… consistency is good, but boredom comes easily, and I don’t push myself enough, especially when I am lacking sleep due to blasted gerd and insomnia, not to mention a few other things…

 

I just started organizing a couple of tool boxes with pencils, color pencils, erasers, etc. I think I may start doing more drawing when I have free time, assuming the supplies don’t all break in the frigid hot and cold outside in the vehicles? hmm… need to think about how to do this more.  I like the idea of having art supplies nearby at all times, especially for times when my camera dies on battery life, but the weather does it some damage, so hmm… most of em are low priced stuff like ball point pens, off brand color pencils, etc. so it may be worth the cost I guess?

 

Extremely dry throat woke me up this time… mainly… I have a bipap machine and it has enough water in it so I don’t understand why… maybe the temperature in room is too different from temp in the reservoir or something?

Probably more of an allergic reaction I guess?… Pizza buffet at Breadeaux last night… I’m slightly wheat allergic…

What I need to probably do is detoxify and go with the No S diet and paleo-ish as much as possible… but it’s so hard to break old habits, especially when you are tired as hell due to insomniac nights of little sleep and coffee and diet soft drinks taste so yummy…

 

bleh, just need to say to hell with it it all and work out like a maniac even on nights when I’m only on 3 or so hours of sleep?… urgh…


hmmm…


https://www.trainmag.com/workouts/chris-hemsworth-workout/

The Chris Hemsworth workout : Thor’s Thunder God routine to build muscle

 

DAY 1 – Back

Pullups
5 sets x 20, 15, 12, 10, 10 reps

Pushups
5 sets x 20 reps

Hammer strength machine rows
4 sets x 12 reps

Dumbbell rows
4 sets x 12 reps

Swiss ball hyperextentions
4 sets x 25, 20, 15, 15 reps

 

Day 2 – Chest

Barbell bench press
8 sets x 12, 10, 10, 8, 8, 6, 4, 4, 4 reps

Incline dumbbell bench press
4 sets x 12 reps

Hammer strength chest press
4 sets x 15 reps

Weighted dip
4 sets x 10 reps

Cable flyes
4 sets x 12 reps

 

Day 3 – Legs

Back squat
7 sets x 10, 8, 6, 5, 4, 3, 3 reps

Leg press
1 x drop set to failure

Walking lunges
4 sets x 20 reps

Leg extension
3 sets x 20 reps

Single-leg curl
3 sets x 20 reps

Standing calf raise
3 sets x 20 reps

 

Day 4 – Shoulders

Military press
7 sets x 10, 8, 6, 5, 4, 3, 3 reps

Arnold press
4 sets x 12 reps

Barbell shrugs
4 sets x 12 reps

Dumbbell lateral raise
3 sets x 15 reps

Dumbbell front raise
3 sets x 15 reps

Dumbbell rear delt flyes
3 sets x 15 reps

 

Day 5 – Arms

Barbell biceps curl
3 sets x 10 reps

Skull crusher
3 sets x 10 reps

Ez-bar preacher curl
3 sets x 10 reps

Dumbbell lying triceps extension
3 sets x 10 reps

Dumbbell hammer curl
3 sets x 12 reps

Rope pressdown
3 sets x 12 reps

Barbell wrist curl
3 sets x 20 reps

Barbell reverse wrist curl
3 sets x 20 reps

 

yes, back to bed for now… maybe next week?

Power 90

This morning did Level 1-2 Power 90 Cardio/Abs Beach Body DVD.  I didn’t do jumping jacks or bunny hops since I need to do the alternative so I don’t hurt my knees due to that being a bit too much plytometric work for these ol knees at my current fitness level. (Yes, I do have the dvd, and used it, but am posting video below since that’s what I like to do with these types of posts for folks viewing this that are new to the workouts mentioned here and/or so that the copyright owners can know where the urls are to the online videos if they need to have them removed or whatnot.

Yes, I did do the whole video… now need to hop in the shower ASAP so I am not going to be late to work, etc.  I may start doing the Beachbody stuff more, but we’ll see.  The Jillian tape the other day was a bit too much at current fitness level I think, but I will get there.

https://dai.ly/x6f37j6

Aquatic Dumbells…

At swim lessons tonight I pulled out the aquatic dumbells and went to town in the deep end with curls, arm extensions, and even a few fly/ swiming push ups… just basically constantly moving during the entire class, watching the other end of the pool to keep a bit of an eye on Katrina when the Lifeguard was with the other kids.  It was fun. Arms got quite a workout tonight.

 

app

5 Minutes on Daily Workouts App this morning.

https://play.google.com/store/apps/details?id=com.tinymission.dailyworkoutsfree&hl=en_US

What I like about this app, Daily Workouts free is that it is kind of set up like a tabata thing where each exercise is done for a minute.  I also like that it has a video that guides you. What I don’t like about it is that it is fairly boring… no intro, no talk about technique to help you improve, etc. It just gets right in to the workout, which for simplicity is kind of nice I suppose.

I’m also investigating a few other apps. I’ll probably only post the freebies here since I don’t really want to get in to some subscription stuff at the moment… too many other subscriptions with Hulu, Netflix, ABC Mouse, etc.

Only did 5 minutes since I’m out of shape and those jumping jacks and jogging about killed my legs.  I will get better with this type of stuff going forward as my health improves.

 

Club Bells

Club Bells vs Indian Clubs:

https://www.gymnasticbodies.com/forum/topic/4654-club-bell-guide/

https://physicalliving.com/why-clubbells-are-superior-to-indian-clubs/

 

Onnit vs CST:

 

https://physicalliving.com/clubbell-review/  

 

CST vs Tacfit

https://www.bodybuilding.com/fun/mahler42.htm

https://www.marksdailyapple.com/clubbells/

https://primalstrengthsystems.wordpress.com/2017/04/15/homemade-clubbell/

 

 

 

 

 

 

Kettlebell Manuevers

+List of all Kettlebell Exercises listed on Fitocracy:

(I plan to eventually get to a point where I can do all of these by heart, and maybe someday do a massive workout that incorporates all of them)

Two-Arm Kettlebell Swing

Grip the kettlebell with both hands with your feet slightly wider than shoulder-width. Swing it up to face level with your arms semi-straight (slight bend at the elbow), then let it lower between your legs in a controlled fashion. Use momentum but keep it controlled.

Goblet Squat

Hold a single kettlebell in front of your chest with both hands. Squat as low as possible, flexing only your knees and hips, and then return to a standing position.

One-Arm Kettlebell Swing

Start with feet shoulder width apart or slightly wider. Grasp kettlebell at the corner of the horns. Arch back to provide a straight spine, making sure to avoid rounding out the back (to avoid injury). The pose will be similar to a gorilla grasping a kettlebell. Allows the kettlebell to hang between the legs. Initiate the swing by driving the hips forwards, and driving through the heels of the foot. Your arm should be extended, but not locked out. Ideally the kettlebell with travel in an arc, tethered by the arm, and pause at chest height before returning down again. It is important to not bend at the knees excessively. The motion should not be a squatting motion, but rather a thrusting motion of the hips, driving through the heels to drive your glutes forwards timed to coincide with the swinging of the kettlebell. Variations include transferring the bell from hand to hand at the apex of each swing.

 

One-Arm Kettlebell Snatch

Start with feet shoulder width apart or slightly wider. Grasp kettlebell at the corner of the horns. Arch back to provide a straight spine, making sure to avoid rounding out the back (to avoid injury). The pose will be similar to a gorilla grasping a kettlebell. In one fluid motion, bring the kettlebell overhead by thrusting with hips and legs, and punching up through the kettlebell, and locking the shoulder in place by locking in your lats. The kettlebell will essentially flip over the hand gripping the kettlebell and rest on the forearm. With larger/more strenuous weight, dipping the hips and ducking under the kettlebell is also accepted form. Using a slight swinging motion of the kettlebell to help provide lift is also common practice. The entire motion is very similar to yanking the starter-cord of a lawnmower or gas-operated generator.

Kettlebell Press

Take a kettle bell and bring your hand to chin level. Press the kettlebell overhead until the arm is extended, and with a controlled motion, bring the kettlebell back down to starting position to complete the repetition.

Turkish Get Up

Lay on your back with the kettlebell on the floor. Lift the kettlebell with one arm so that your forearm is perpendicular to the floor. Extend your arm until it is vertical. Raise the knee on the side you are lifting the kettlebell on and place your foot flat on the ground. Push off of this foot to turn and raise your torso. Push yourself up with your other arm until you have enough room to bring your opposite knee underneath you. Push off of your primary foot to stand up. Reverse these steps to lay back down. Repeat with the other arm. This is one rep.

One-Arm Kettlebell Clean

Start with feet shoulder width apart or slightly wider. Grasp kettlebell at the corner of the horns. Arch back to provide a straight spine, making sure to avoid rounding out the back (to avoid injury). The pose will be similar to a gorilla grasping a kettlebell. In one fluid motion, bring the kettlebell to chest level by thrusting with hips and legs, and punch elbows underneath the kettlebell and forwards – effectively catching the kettlebell in the rack position. With larger/more strenuous weight, dipping the hips and catching the weight by ducking under the kettlebell is also accepted form. Using a slight swinging motion of the kettlebell to help provide lift is also common practice.

Double Kettlebell Swing

Grip the kettlebells with your feet slightly wider than shoulder-width. Swing it up to face level with your arms semi-straight (slight bend at the elbow), then let it lower between your legs in a controlled fashion. Use momentum but keep it controlled.

Kettlebell Deadlift

Position yourself with feet shoulder width apart with the kettlebell on the ground between them. Bend down and grab the kettlebell with both hands, slightly bend your knees bringing your shins forward till they touch the bar and look straight. Keep your chest up so that you maintain a straight posture with your back. Lift the kettlebell by extending the hips pulling the chest up, keeping it in contact with your shins on the way up and making sure to retain that straight posture. Lock out at the top of the movement and put the kettlebell back down keeping it close to your shins. Repeat.

Kettlebell Clean and Press

With one arm, clean the the kettlebell to shoulder height, do a controlled push of the kettlebell upwards, controlled pull back to rack position, swing, and repeat with the other arm. Limit yourself to momentary pauses at each point.

Kettlebell Lunge

Hold kettlebell in front of you at chest height. With feet starting together, step forward and lunge down toward the floor in a controlled fashion. A knee on the opposite side of the foot that is forward should nearly touch the floor. Reverse the motion and step back into an upright position.

Double Kettlebell Clean

Place two kettlebells between your feet. To get in the starting position, push your hips back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell. With a fluid motion, lower the top kettlebell while exploding the bottom kettlebell upwards. Repeat.

One Arm Kettlebell Jerk

From the rack position (holding the kettlebell in the top position of a kettlebell clean), bend the knees and push into the ground while simultaneously jerking the kettlebell directly upwards using the momentum from your legs. Bend the knees again as you lock out the arm above your head, and then straighten the legs until they are fully extended. Return the kettlebell directly downwards into the rack position.

Single Arm Kettlebell Clean and Press

Stand with your feet shoulder-width apart with a kettlebell between your feet. Bend at the knees and grab the kettlebell with an overhand grip. Drive your hips and legs through the floor to bring the kettlebell up to your chest (note: your arm should be tucked in close to your body with the kettlebell resting on the outside of your forearm.) Push overhead before lowering it to the ground in a controlled movement. That’s one rep.

Kettlebell Sumo High Pull

With the kettlebell on the ground, assume a wide stance. Then, deadlift the kettlebell up to shoulder height.

Kettlebell Push Press

From rack position, bend and snap straight your knees transferring the energy into a push of the kettlebell upwards, controlled pull back to rack position. Limit yourself to momentary pauses at each point.

Kettlebell Figure 8

Place the kettlebell on the floor between your legs. With a wide stance, bend your knees slightly. Pick up the kettlebell and pass it between your hands behind your legs, forming a figure 8 movement.

Pistol (Kettlebell)

Stand with the kettlebell to your chest with both hands. Balance on one leg with opposite leg extended straight leg forward as high as possible. Squat down as far as possible while keeping leg elevated off of floor. Keep back straight and supporting knee pointed same direction as foot supporting. Raise body back up to original position until knee and hip of supporting leg is straight. Return and repeat. Continue with opposite leg.

One Arm Kettllebell Floor Press

Lie on the floor with elbow by side, and position a kettlebell for arm to press upwards. Push the kettlebell straight up toward the ceiling; then, lower the kettlebell back to the floor to starting position.

Kettlebell One Lead Deadlift

Standing on one leg with the kettlebell on the floor, kick your other leg back as you bend forward to pick up the kettlebell. Move your elevated leg forward as you raise the kettlebell to deadlift position. Kick the leg back again as you lower it.

Get Up Sit Up

Lay flat on ground with back to ground. With one hand bring the kettlebell straight up, and lock your arm in the same way you would do a Turkish get up. Sit straight up, while at the same time keeping the kettlebell straight up in the air, with your arm locked.

Double Kettlebell Press

From mid-chest position, do a controlled push of the kettlebells upwards, briefly locking your arm, then a controlled pull back into mid-chest position. Pay attention to your breathing and keeping your core tense to protect your back.

Kettlebell Thruster

Start with a kettlebell goblet squat, follow up with a kettlebell push press.

Kettlebell Halo

Hold the kettlebell in both hands and raise it up to your chest. Maintaining a tight core, pass the kettlebell around your left ear, back of the head, and right ear. Bring back to starting position in front of chest.

Double Kettlebell Snatch

Place the kettlebells behind your feet, bending your knees so you can sit back and pick them up. Swing the kettlebells between your legs and quickly reverse the direction as your drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.

Alternating Kettlebell Row

Grasp a kettlebell in each hand. Bend over with neutral spine while looking forward while bending knees slightly to relieve pressure on your hamstrings. Keep back as flat (parallel) to the ground as possible and pull one of kettlebells to chest using shoulder and back muscles. Lower the kettlebell, then repeat with the other kettlebell.

Double Kettlebell Clean and Press

Clean two kettlebells to rack position, simultaneously do a controlled upward push of the kettlebell, controlled pull back to rack position, swing, and repeat. Limit yourself to momentary pauses at each point.

Kettlebell Dead Clean

Start with the kettlebell on the floor between your feet. With your knees bent slightly, butt sticking out, clean the kettlebell to shoulder height. Gently lower the kettlebell back to the floor while keeping your hamstrings loaded.

Kettlebell Dead Clean

Start with the kettlebell on the floor between your feet. With your knees bent slightly, butt sticking out, clean the kettlebell to shoulder height. Gently lower the kettlebell back to the floor while keeping your hamstrings loaded.

Double Kettlebell Jerk

Clean the kettlebells to your shoulders. Dip your body by bending the knees, keeping your torso up. Immediately reverse direction, exploding through the heels. Press the kettlebells overhead to lockout by extending your arms. Return your feet to the ground in a split fashion, with one foot forward and one foot back. Slowly return to the start position.

Kettlebell Romanian Deadlift

Keeping your chest up and back straight, lower the kettlebell by pushing your hips back as far as possible, bending the knees only slightly. The range of motion on this exercise will vary according to your flexibility, but generally the bar should come at least a bit below your knees. Push through your heels and drive the hips forward to return to the starting position.

Alternating Kettlebell Hang Clean

Stand with feet shoulder width apart and straddling two kettlebells. Bend over and grasp a kettlebell in each hand and rise to a standing position, keeping both kettlebells extended downward (hanging) in front of body. Raise the right kettlebell to right shoulder in a clean motion, rotating wrist so that palm faces forward. Lower kettlebell back to the hanging position. Repeat with the left kettlebell. Repeat.

Kettlebell Lunge Pass Through

Hold kettlebell to your side with your arm relaxed. With feet starting together, step forward and lunge down toward the floor in a controlled fashion. A knee on the opposite side of the foot that is forward should nearly touch the floor. Pass the kettlebell to your other hand through the knee that is bent forward. Reverse the motion and step back into an upright position.

Kettlebell Slots Press

From rack position, space your feet for a squat. Looking straight ahead at all times, squat as low as you can. From this position do a standard press.

Bottoms Up Kettlebell Press

From rack position hold the kettlebell such that the bottom of the kettlebell faces up. Under control, press the kettlebell straight up, lock your arm, and return to rack position.

Double Kettlebell Push Press

With two kettlebells in rack position, bend and snap straight your knees transferring the energy into a push of the kettlebells upwards, controlled pull back to rack position. Limit yourself to momentary pauses at each point.

Kettlebell Alternating Renegade Row

Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Push one kettlebell into the floor and pull the other kettlebell. Hold the kettlebell in the working arm in the top position. Lower it to the floor and push it into the floor. At the same time pull the kettlebell in the opposite hand. Repeat for several reps on each side.

Kettlebell Pirate Ships

Arr, matey. With a wide stance, turn to the side and put your weight slightly on the foot pointing forward, then perform a two-arm kettlebell swing. Repeat on the other side. Shiver me timbers!

Kettlebell Bent Press

Start with the kettlebell in one hand by the shoulder, the weighted arm supported by the lats, the free arm bracing the leg or outwards for balance, body facing away from the weight, leg on weighted side straight and heel under the load, free leg slightly pointed outwards and slightly bent. While bending at the hips to the nonweighted side and using the leverage of the lats against the elbow, keep the implement in the same physical space. When the loaded arm nears lockout, simultaneously twist and bend at the knees into a full or half-squat position with the weight being held overhead at lockout. Push your body upwards using your hips, legs, and the force of the nonweighted arm against the nonweighted leg to reach a standing lockout position.

Bottoms Up Kettlebell Clean and Press

Clean and press the kettlebell while gripping such that the bottom of the bell faces up. Works all pressing muscles as well as core stabilizers and grip.

Kettlebell Hang Clean

Deadlift the kettlebell into position. Lower the weight until it is approximately halfway down the thigh. From this position extend the hips, knees and ankles explosively in a jumping movement to accelerate the weight upwards. Quickly squat down and catch the weight in the groove between the delts and clavicle with the elbows extended as high as possible.

One Arm Bottoms Up Kettlebell Carry

Grasp a kettlebell in one hand. With the bottom of the kettlebell facing upwards, walk across the room. Repeat carrying the kettlebell in the other arm.

Alternating Kettlebell Press

Holding two kettlebells, perform raise one up above your shoulder, then lower it. Repeat with the other kettlebell.

Kettlebell Arnold Press

Clean kettlebell to shoulder height. Then, press the weight above your head to full extension and lower the weight to the shoulders. When the kettlebell has been lowered rotate the shoulders inward until a full stretch is reached then return to the starting

Kettlebell Crosswalk

Grasp a kettlebell in each hand. With one kettlebell held high and the other down to your side, walk for a set distance/time gripping the kettlebells.

Two Arm Bottoms Up Kettlebell Carry

Grasp a kettlebell in each hand. With the bottom of the kettlebell facing upwards, walk across the room.

Kettlebell Seated Press

Seated on the floor with your legs spread out, raise the kettlebell until your arm is straight above your head, then lower to shoulder height. Repeat with other side.

Kettlebell Seesaw Press

With a kettlebell in each arm held at shoulder height, raise one kettelbell until your arm is fully extended, then lower back to shoulder height. Repeat with the other kettlebell. Focus on doing this movement quickly while retaining good form.

Kettlebell Leg Over Floor Press

Lie on the floor with elbow by side, crossing the leg on the same side as your arm holding the kettlebell over your other leg, and position a kettlebell for arm to press upwards. Push the kettlebell straight up toward the ceiling; then, lower the kettlebell back to the floor to starting position. Repeat with the arm and leg positions reversed.

Kettlebell High Pull

With a kettlebell starting on the ground, grip it and raise up in a deadlift motion. Then, continue to pull the kettlebell to chest height.

Kettlebell Goatbag Hip Hinge to Wall

Stand a few inches from a wall and hold a kettlebell against your midsection. Hinge at the hips and bend over. Keep shoulders down and back and lower back flat. Touch hips to the wall. To return to original position, breath into belly and push kettlebell away.

One Arm Kettlebell Rack Carry

Grasp a kettlebell in one hand in rack position. It should be resting against the back of your forearm. Walk across the room. Repeat carrying the kettlebell in the other arm. Count as one rep.

Kettlebell Front Squat

Hold two kettlebells in front of shoulders close to your body. Stand with feet shoulder width apart and squat down until thighs are parallel to the floor. Extend the knees and straighten legs back to standing.

Kettlebell Curl and Press

Take a kettlebell by the horn in an underhand grip and curl it towards your shoulder. Push the kettlebell up overhead then slowly lower in down.

Kettlebell Slingshot

Stand with legs shoulder width apart, holding the kettlebell in front of your hips in a two handed grip. With one hand, swing the kettlebell behind your back and take hold of with your other hand. Keep the kettlebell swinging round the body by switching hands.

Kettlebell Arm Bar

Lie face up on the ground with a kettlebell next to your right shoulder. Roll onto your side to grab it in both hands. Roll onto your back and press the kettlebell up. Place your left arm on the ground and extend it above your head. Bend your right leg and place your foot flat on the floor. Push through your foot and rotate your hips to roll onto your left side, while keeping the kettlebell overhead. Keep your arm as straight as possible. Roll over as far as you can onto your left side.

Kettlebell Arm Bar Press

Perform the kettlebell arm bar movement. After you have rolled onto your side and your arm holding the kettlebell is still vertical, slowly lower the arm down so that the arm is tucked against your side. Press the kettlebell up again for the desired number of reps.

Double Kettlebell Turkish Get Up

Lay on your back with two kettlebell on the floor. Lift each kettlebell so that your forearms are perpendicular to the floor. Extend arms until they are vertical. Raise your knee on one side and place your foot flat on the ground. Push off of this foot to turn and raise your torso. Raise up your torso until you have enough room to bring your opposite knee underneath you. Push off of your primary foot to stand up. Reverse these steps to lie back down.

Kettlebell Woodchoppers

Grasp a kettlebell with both hands. Stand with feet shoulder width apart. Bracing through your core, extend your hips and swing the kettlebell overhead and to the side. Focus on driving the movement with your hips and squeezing your glutes. Maintain a stable, braced position in your core and low back at all times.

One Arm Kettlebell Row

Place a kettlebell in front of your feet and bend your knees slightly. Push your butt out as much as possible as you bend over to parallel to the floor. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.

Two Arm Kettlebell Row

Stand with two kettlebells in front of your feet. Bend your knees slightly and push your butt out as you bend over. Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.

Kettlebell Lunge Pass Through

Stand upright holding a kettlebell. Step forward with your left foot and lower your upper body down by flexing the hip and the knee, keeping the torso upright. Lower your back knee until it nearly touches the ground. As you lunge, pass the kettlebell under your front leg to your opposite hand. Pressing through the heel of your foot, return to the upright standing position

Double Bottoms Up Kettlebell Clean

Hold the kettlebells such that the bottom of the kettlebell faces up. Under control, press both kettlebells straight up, lock your arms, and return to rack position.

Double Bottoms Up Kettlebell Clean and Press

Clean and press the kettlebells while gripping such that the bottom of the bell faces up.

Kettlebell Lunge and Press

Stand straight holding two kettlebells in front of the chest. Lunge forward with one leg while raising both kettlebells overhead. Return to standing while returning the kettlebells back down in front of the chest.

Double Kettlebell Lunge and Press

Stand straight holding two kettlebells in front of the chest. Lunge forward with one leg while raising both kettlebells overhead. Return to standing while returning the kettlebells back down in front of the chest.

Double Kettlebell Windmill

Set a kettlebell in front of your front foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder. Rotate your wrist as you do so, so that the palm faces forward. Turn your feet out at a forty-five degree angle from the arm with the locked out. Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the second kettlebell from the floor. Pause for a second after retrieving the kettlebell from the ground and reverse the

Kettlebell Jump Squat

Pick up a kettlebell and hold it by the horns. Lower yourself into a squat and jump up off your toes. Land right back into a squat without putting too much force on your knees.

Single Arm Overhead Lunge

Raise a kettlebell in one hand and hold it in an overhead position. Step forward and lunge down toward the floor in a controlled fashion, with back-leg knee almost touching the floor. Step back and move other foot forward in same fashion for desired number of repetitions.

One Arm Kettlebell High Pull

Stand with feet wider than shoulder width, toes slightly pointed out. Push your glutes back and grasp the handle. Keep your head up. Swing the bell back between your legs and, with one smooth motion, thrust the hips forward and project the kettlebell forward. At the top of the swing, pull the bell back to the shoulder, leading with your elbows bent. Engage the shoulder and upper back muscles, and push the kettlebell back into the downswing to repeat the exercise.

Kettlebell Crush Push Up

A push up variation performed with hands in the diamond push up configuration done on top of a reversed kettlebell

Lying Kettlebell Tricep Extension

Lie on your back with both hands graspings the horn of a kettlebell. Start with both arms extended straight up. Bend your elbows 90 degrees so that your forearms are parallel to the ground, then extend your arms again, being sure that your elbows do not flare out.

Kettlebell Get Down

Take a kettlebell in one arm and extend it overhead. Begin with one leg lowered behind you, as if in a reverse lunge. Twist to your side using that same leg to lower down to your knee. Slowly extend the leg forward in front of your body and lower yourself down on your butt. Complete the movement by slowly lying back until you are flat against the floor. Your arm holding the kettlebell must remain still and extend the entire time.

Double Kettlebell Rack Carry

Grasp a kettlebell in each hand in a rack position. The kettlebells should be resting against the back of your forearms. Walk across the room.

Kettlebell Crush Curl

Take a kettlebell and hold it between both hands. Arms should be relaxed so that the kettlebell is held at the top of the thighs. Curl the kettlebell up towards your chest and hold. Slowly, lower the kettlebell back down to the thighs.

 

 

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