Melissa Rieke Photography | Fitness Friday | Kansas City Photographer
Fitness Friday
Kettle Ball
It’s Kettle Ball Workout Day! and Melissa isn’t letting us down!
Kettlebell Swings: 3 sets of 20 (Targets Core and Glutes)
The point is to move with your hips at the beginning of the movement through the completion of the swing. Start by swinging the kettlebell down between your legs, while keeping your back straight and doing a slight squat, and then swing the kettlebell up by exploding your hips and keeping your core and glutes tight. Repeat.
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Kettlebell Plie/Sumo Squat with Upright Row: 3 sets of 12 (Targets Inner Thighs and Shoulders/Traps)
Start with feet slightly wider than hip width apart and your feet and knees pointing out. Hold the kettlebell with both hands and drop down into a deep squat while making sure your weight stays back on your heels and your chest stays up. On the upward phase, bring the kettlebell straight up into a “V” at the bottom of your chin squeezing your shoulders. Make sure your elbows are higher than your wrists. Repeat.
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Kettlebell Lunge Pass-Thru: 3 sets of 12 (6 each leg) Targets Hamstrings, Quads, Glutes and Calves
Start with your torso upright and the kettlebell in your right hand. Step forward with your left foot and lower your body down by flexing the hip and knee, still keeping your torso upright. Your back knee should nearly be touching the ground. As you lunge, pass the kettlebell under your front leg and return to starting position. Repeat.
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Kettlebell Single-Leg Deadlift: 3 sets of 12 (6 each leg) Targets Hamstrings, Glutes, and Core
Start standing upright,with feet at a very narrow stance and knees slightly bent. Hold the kettlebell at the handle with both hands. With your weight centered on your right leg, extend your left leg straight back and bend at the hip taking the kettlebell to the floor. Make sure to keep your core tight and back straight. Then return to the upright position. Repeat.
Have fun!
Fitness Friday with Melissa Pratt
Contact Information
Phone Number: (913) 231-9451 E-Mail: mpratt_12@yahoo.com
www.freestatefit.com 913-474-7474
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Looking for something to kickstart your summer weight loss? Advocare’s 24 Day Challenge is a great way to get off to a great start! Contact me to find out more!
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