Kettle bell training:
Kettle bell training is a fantastic way to help tone and sculpt your body. Just ask the Russian Army who used them to condition soldiers. The training targets both cardiovascular and muscle work simultaneously. This exercise works every muscle in your body. It is fantastic for your arms, back, glutes and core.
Turkish Get Up:
Start lying down on your back with the kettle bell resting on the back of your forearm.
Keep your arm upright and vertical throughout the entire routine.
Sit up into a lunge position with your knee on the floor.
Then stand up keeping your legs shoulder width apart.
Kneel down onto one knee then lie down.
That is one repetition. Aim to do 3 X 12 with a 4kg – 40kg kettle bell.
A squat is an excellent compound exercise using many muscles simultaneously. Squats work on quadriceps, hamstrings, glutes, back and abdominals. Squats burn a high amount of calories.
Be aware of your knee position. Keep your knees behind your feet and drive with your hips and glutes. The aim is to dip your glutes/bum below the knees to engage them. Some people think a deep squat will injure your knees. But a deep squat places less stress on the knees than a half squat and you will engage your hamstrings and glutes on the way up. Squats when done correctly will strengthen your knees.
Stand with feet shoulder width apart.
If using a squat rack, position yourself under the bar with the weight resting on your trapezius.
Squat up to lift the weight take a step back away from the rack then continue to squat as low as you can.
Breathe in on the way down and out on the way up.
This exercise can be executed in different directions. This is a back lunge using a weighted sandbag.
Start with your feet side by side, a hip distance apart.
Step back with one leg into a backward lunge.
Bend both knees and aim to keep a straight line from your shoulder to your back knee.
This exercise is very good for strengthening and toning your legs.
The sandbag adds extra weight that makes your core, back and arms work more.
The best way to train a muscle is through its full range of motion. In order to increase or maintain your flexibility you need to stretch. The best time to stretch is when your muscles are warm. Think of an elastic band. If you stretch it intensely when it’s cold it can easily snap, stretch it when it’s warm and it’ll go much further.
This is a quadricep (thigh) stretch.
Sit down with both feet touching sole to sole. Then gently place one leg behind you.
Lean back as far as you can. If you are flexible you can lie down in this position.
If you feel pain in either knee, extend your legs slightly so you feel the stretch in your thigh and both knees are comfortable.
Other important stretches include hamstring and back stretches.