Premier Female Personal Trainers Frisco, Texas

Posts Tagged ‘Fitness Tips’

Here is a great kettle bell exercise.  Start out by holding a kettle bell in each of your hands.  Tighten up your abs and be sure to keep your feet shoulders width apart.  Now, simultaneously curl both weights up to the level of the shoulders.  Lower them to the sides and then bend at the knees and waist to lower them to the floor.  Repeat the entire motion for 2 sets of 12 repetitions.

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Here’s a different way to do a kettle bell clean.  Start out by holding a kettle bell in your right hand.  Tighten up your abs as you sit down on the floor with your legs straightened and placed in the shape of a V.  Keep your abs, glutes and thighs tight as you lift the weight up to your shoulder.  Now bend at the waist to lower the weight back to the floor.  Now repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

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Try out this exercise.  Begin by holding a kettle bell in your right hand.  Tighten your core as you sit down on a bosu ball.  Straighten out your legs and place them in the shape of a V.  Make sure that your abs, glutes and thighs are braced as you lift the weight up to your shoulder.  Now bend at the waist to lower the weight back to the floor.  Now repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

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Try this exercise to help build the strength of your back, your abs and your arms.  Begin by placing your right foot on the balance board, about five feet in front of your left foot.  Bend your right knee while keeping your left leg straight.  Hold a kettle bell in your left hand and make sure that your abs are tight.  Bend at the waist and rest your right forearm on your right thigh.  Now lift the weight up to your shoulder and then lower it towards the floor again.  Repeat for 2 sets of 10 repetitions (on each arm).

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Try this exercise to help build the strength of your back and arms.  Begin the exercise by standing with your right foot about five feet in front of your left foot.  Bend your right knee and keep your left leg straight.  Hold a kettle bell in your left hand and squeeze your abs tight.  Bend at the waist to let your right forearm rest on your right thigh.  Now bring the weight up to your shoulder and then lower it towards the floor again.  Repeat for 2 sets of 10 repetitions (on each arm).

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The seated one arm row can be done on a bosu ball.  Begin by holding a kettle bell in your right hand.  Clench your abs and carefully sit down on a bosu ball with your feet placed shoulders width apart.  Let the weight drop towards the ground as you keep your arm straight.  Now bend at the elbow to lift the weight up to your chest.  Your elbow will extend to the side as you lift.  Repeat the entire motion for 2 sets of 12 repetitions (on each arm).

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Here’s a type of crunch that can be done on an 8” inflatable ball.  Begin by sitting on the floor.  Place the ball at the small of your back.  Your legs should be bent at the knees and your feet should be placed flat on the floor.  Grab a 5 lbs. weight and hold it close to your chest.  Keep your abs tight and push your right elbow back as you lower your torso until it is at a 45 degree angle with the floor.  Lift up and then lower yourself back again, pushing your left elbow back.  Repeat the motion for 3 sets of 15 repetitions.

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To do this type of crunch on an 8” inflatable ball, begin by sitting on the floor.  Place the ball at the small of your back.  Your legs should be bent at the knees and your feet should be placed flat on the floor.  Bend your arms and keep your forearms parallel to your body.  Keep your abs tight and push your right elbow back as you lower your torso until it is at a 45 degree angle with the floor.  Lift up and then lower yourself back again, pushing your left elbow back.  Repeat the motion for 3 sets of 15 repetitions.

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To do the altered downward dog exercise on the foam roller, begin by standing straight, with your abs tight.  Place the roller, horizontally, on the floor a few feet in front of you.  Make sure that your abs and glutes are tight.  Keep your legs and arms straight throughout the exercise.  Bend at the waist to place your hands on the roller.  Move your feet backward a couple of feet and then lift your right leg until it is parallel to the ground.  Hold for 20 seconds.  Lower your leg and lift the left leg in the same way.  Hold for 20 seconds.  Now move your feet closer to the roller and clench your abs to roll up.  Repeat the movement for 2 sets.

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To do a hamstring exercise on the foam roller, begin by sitting down on the ground.  Keep your back nice and straight.  Straighten your legs and rest the back of both of your thighs on the roller.  Use your arms to lift your body just a few inches off of the floor.  Do not let your feet touch the ground as you push forward and backward over the roller for 20 seconds.  Lower your body to the ground again and rest.

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