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Posts Tagged ‘Fitness Tips’

This medicine ball push up exercise is will build upper body strength. Start in the push up position with the medicine ball under one hand. Do 10 push ups.  Now, put the medicine ball under the other hand and do 10 more push ups. Step up this exercise by trying to alternate the medicine ball between hands while doing the push ups. Do this exercise until you can’t do any more push ups then rest for 1 minute and repeat this exercise again.

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Try this medicine ball slam exercise for a fun way to work the abs.  Stand with your feet slightly wider than your shoulders. Hold the medicine ball over your head with your arms fully extended. While pulling with your abs make a throwing motion and slam the medicine ball on the floor in front of you then quickly return the ball to the starting position.  Perform this exercise for 20-60 seconds to complete one set then rest for 20 seconds. Do 3 sets.

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To do this exercise, start by holding a kettle bell in each hand.  Brace your abs as you sit down on a workout bench. Sit straight and continue to squeeze your abs, glutes and thighs as you curl the weight in your right hand up to your shoulder. Now, slowly press it straight up above your head.  Lower the weight to your shoulder again and then to your side.  Now repeat the same motion on your left side.  Repeat this pattern for 2 sets of 12 repetitions to start.

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Here’s an exercise that you can do on a balance board.  Start by holding a kettle bell in each hand.  Clench your abs as you slowly step onto the balance board. Continue to squeeze your abs, glutes and thighs as you curl the weight in your right hand up to your shoulder and now, press it straight up above your head.  Lower the weight to your shoulder again and then to your side.  Now repeat the same motion on your left side.  Repeat this pattern for 2 sets of 12 repetitions to start.

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Here’s an exercise that you can do on a bosu ball.  Start the exercise by holding a kettle bell in each hand.  Brace your abs, glutes and thighs and slowly step up onto a bosu ball.  Now curl the weight in your right hand up to your shoulder and then press it straight up above your head.  Lower the weight to your shoulder again and then to your side.  Now repeat the same motion on your left side.  Repeat this pattern for 2 sets of 12 repetitions to start.

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Here’s a more difficult way to do a bicep curl.  Begin by holding a kettle bell in your right hand.  Brace your abs as you sit down on a bosu ball.  Place your feet and legs in the shape of a V.  Now continue to clench your abs, glutes and thighs and curl the weight up to your shoulder.  Then press it straight up above your head.  Lower the weight to your shoulder again and then to your side.  Now repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

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Here’s a great way to tone your arms.  Start out by standing with your feet shoulders width apart.  Keep your abs clenched as you hold a kettle bell in each hand. Continue to squeeze your abs, glutes and thighs as you curl the weight in your right hand up to your shoulder.  Now press it straight up above your head.  Lower the weight to your shoulder again and then to your side.  Now repeat the same motion on your left side.  Repeat this pattern for 2 sets of 12 repetitions to start.

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Try a seated kettle bell row, using a balance ball.  Begin by holding the kettle bell with both hands.  Make sure that the weight stays close to your body.  Sit down on the balance ball and place your feet shoulders width apart.  Squeeze your abs and let the weight fall between your legs.  Now lift the weight up to your chest as your elbows extend to the sides when lifting the weight.  Repeat the entire motion for 2 sets of 12 repetitions.

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The squat/row exercise using a kettle bell can be done on a bosu ball as well.  Begin by holding the kettle bell with both hands so that the weight stays close to your body.  Squeeze your abs and step up onto the bosu ball.  Your feet should be shoulders width apart as you bend your knees to slowly do a squat.  As you squat, let the weight fall down between your legs.  Now, as you are coming to a standing position, squeeze your abs, thighs and gluts and lift the weight up to your chest.  Your elbows will extend to the sides when lifting the weight.  Repeat the entire motion for 2 sets of 12 repetitions.

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The squat/row using a kettle bell can also be done on a balance board.  Begin by holding the kettle bell with both hands.  The weight should stay close to your body throughout the exercise.  Squeeze your abs and step up onto the balance board.  Place your feet shoulders width apart and bend your knees to slowly do a squat.  When you squat, let the weight fall between your legs.  As you come to a standing position again, squeeze your abs, thighs and gluts and lift the weight up to your chest.  Your elbows will extend out to the sides as you lift the weight.  Repeat the entire motion for 2 sets of 12 repetitions.

For additional information visit Frisco personal trainer.