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Marlene Frau » Trainingstagebuch

00:27:00 Std.

Krafttraining - Total Body



Advanced Kettlebell Workout -Kettlebell Weight Loss Routine
One Arm Swing – One of the most traditional Kettlebell exercises, this one targets the hamstrings, glutes, and core, though there aren’t many muscles in the body that don’t have to pitch in to complete this movement.

Kettlebell High Pull – This one engages the upper body effectively, requiring that you maintain enough control over the weight that, while keeping your elbow at a 90 to the ground, pull the elbow back towards yourself, just before pushing back forcefully to drop back into a full one armed swing.

Figure 8 Curl – Speed up the motion on the Figure 8 Curl and it turns into an anaerobic exercise that also challenges your core.

Squat Jack Jerk – Needless to say, this painful adaptation of a Squat Jack is not made any easier when you are maneuvering a Kettlebell back and forth from the inside thigh to the outside thigh.

Full Swing 180 – If you are not experienced with this type of training, skip this move until you feel more familiar with the logistics of a Kettlebell, otherwise you might have one coming down on top of your head. This is a perfect example of a true total body exercise.

Burpee and Clean – Everyone loves Burpees, right? So we figured that the only thing better than a bodyweight Burpee would be one that had a Kettlebell clean at the top of the motion.

Overhead Cross – Lower body, upper body, and core muscles all have to synchronize in order to pull this off. Not only are you burning fat, you’re also building muscle coordination & flexibility.

Half Dragon Flag – Challenge your core strength with one of the top five hardest core exercises out there. Only attempt this move if you have a great deal of existing core strength.



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