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Posts Tagged ‘Exercises’

The tricep extension can be done using a balance ball.  Start by holding a kettle bell with both of your hands.  Keep your abs tight as you place your upper back on the balance ball.  Press against the floor with your feet to lift your torso to a table top position.  Now lift the weight up over your chest until your arms are straight.  Bend at the elbows to bring the weight down to your forehead.  Now lift the weight straight over your chest again.  Repeat for 2 sets of 12.

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To do a tricep extension on a balance board, start by holding a kettle bell with both hands.  Squeeze your abs as you place your upper back on the balance board.  Press against the floor with your feet to lift your torso to where it is parallel to the ground.  Now press the weight over your chest until your arms are straight.  Bend at the elbows and bring the weight down until it nearly touches your forehead.  Now straighten your arms lift the weight straight over your chest again.  Repeat for 2 sets of 12.

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To do a tricep extension on a bosu ball, start by holding a kettle bell with both hands.  Clench your abs tight and place your upper back on the bosu ball.  Bend your knees and plant your feet on the floor.  Press up using your abs, legs and feet to come to nearly table top position.  Continue to squeeze your abs and raise the weight over your chest until your arms are straight.  Bend at the elbows to bring the weight down until it almost touches your forehead.  Straighten your arms again and lift the weight over your chest again.  Repeat for 2 sets of 12.

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Here’s a great way work your triceps.  Start by holding a kettle bell with both hands.  Lie down on your back on a work out bench.  Your knees should be bent and your feet should be planted on the end of the bench.  Squeeze your abs and raise the weight over your chest to where your arms are perfectly straight.  Now bend at the elbows to bring the weight down to where it almost touches your forehead.  Then, straighten your arms to lift the weight straight over your chest again.  Repeat for 2 sets of 12.

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Here’s an easy way to make use of your workout bench.  Start by holding a kettle bell in your right hand.  Squeeze your abs and kneel on the bench with only your right leg.  Keep your left leg straight with your left foot planted on the floor.  Bend at the waist to place your left hand on the bench, keeping that arm straight.  Continue to squeeze your abs and lift the weight up to your shoulder and point your elbow back behind you.  Now extend your arm back to where it is parallel to the floor.  Bring the weight back to your shoulder and repeat for 2 sets of 12 (on each arm).

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This exercise will help to tone your arms as well as build your ab strength.  Start out by holding one kettle bell in each hand.  Hold them up to your shoulders, keeping your elbows close to your waist.  Now sit down on a bosu ball.  Keep your abs and glutes tight so that you can keep your balance.  Your legs should be straight in front of you and separated about four feet.  Now lift both kettle bells straight overhead and then lower them back down.  Repeat the exercise for 3 sets of 12 repetitions to start.

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Here’s an exercise that can help to strengthen your arms, your legs, and your abdomen.  Start by holding a kettle bell with your right hand.  Bring it to your right shoulder, keeping your elbow close to your waist.  Place your left arm lateral to your body.  Now sit on a balance board and keep your abs and glutes tight in order to help balance yourself.  Place your legs straight out in front of you and as far apart as possible.  Now lift the kettle bell straight up overhead and then lower it to your shoulders again.  Repeat the movement for 3 sets of 12 repetitions (on each arm).
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This kettle bell exercise will help to build up your arm strength as well as your ab strength.  Start by holding your kettle bells close to your shoulders with your elbows close to your waist.  Now sit on your balance board.  Keep your abs and glutes tight in order to help balance yourself.  Your legs should be straight out in front of you and they should be separated as far apart as possible.  Now lift both kettle bells straight up overhead and then lower them to your shoulders again.  Repeat the movement for 3 sets of 12 repetitions to start.

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To do a seated kettle bell swing, begin by sitting down on the edge of a workout bench.  Lift the kettle bell from the floor with both hands.  Now keep your abs tight as you lift the weight straight in front of you to where it is at eye level.  Now bring it back down to the starting position.  Make sure that you squeeze your abs, glutes and thighs throughout the exercise.  Repeat for 2 sets of 12 repetitions to start.

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To do a seated kettle bell swing, begin by sitting on the edge of a workout bench.  Tighten up your abs and lift the kettle bell from the floor using your left hand.  Keep your right hand straight out at your side.  Your abs should be tight as you lift the weight straight in front of you until it is at eye level.  Now bring it back down between your legs.  Make sure that you squeeze your abs, glutes and thighs to keep your balance to protect your back.  Repeat for 2 sets of 12 repetitions (on each arm) to start.

For additional information visit personal trainer McKinney.