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Posts tagged Swings
Kettlebell Dumbell Bodyweight Exercises
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www.turbulencetraining.comVisit Turbulence Training to get your FREE sample fat burning workout. This video is from my kettlebell, dumbbell, bodyweight workout program. For the supersets, do not rest between exercises and rest one minute after the superset before repeating again. Workout 1 Superset #1 Pistol Squats Leg Squats & DB Incline Chest Press KB/DB Pistol squats for advanced users 6 reps per side. If you need a break between reps, then take it. Do this superset for a total of 3 times. Superset #2 KB/DB 1-Legged Romanian deadlift & KB/DB Row Hold the KB in front of you, push your hip down and bring one leg out behind you as you drop down. Keep your back flat. The KB really helps to keep your balance as gravity pulls you straight down. Repeat this superset 3 times. Superset #3 DB Squat & Decline Pushups Perform high repetitions for both exercises. Finish up with interval training. Workout 2 Superset #1 KB/DB 1-Arm Swings & Spiderman Pushup For the Swings you want to swing the KB or DB through your legs and then really explode through your hips to bring the weight up to your shoulders. Do all reps with one arm, then switch to the other side. The Spiderman pushups you’ll do 10 reps per side, alternating sides. Superset #2 – 1-Armed 1-Legged KB Press & Waiter’s Bow As you perform the press exercise with either a KB or DB, try to keep one foot off the ground as much as possible. Perform the Waiter’s Bow for 15 repetitions. Superset #3 1-Armed KB Squat and Press & X-Body …
Gain Muscle and Lose Fat – TT Meatheads IV: Get Lean and Jacked Workout C
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CLICK HERE for a FREE WORKOUT!! www.TurbulenceTraining.com Were going to start out with 1 superset and then move into a kettlebell circuit. Superset #1 Were going to start with Deadlifts paired with a 1-arm standing shoulder press. For the Deadlifts, position yourself in front of the bar with your feet just about hip width apart. Put your hands on the bar with an overhand grip. Sit back while keeping your chest and head up and the bar is right up against your shins. Stand upright, nice and strong and slowly lower back down for a 1-second pause. Each time you go down, you will rest for 1 full second. Do 8 reps. For the Shoulder Press, hold the dumbbell at your shoulder with your palm facing toward your head. Drive up and back down for 8 reps on each side. Rest 1 minute and repeat this superset 2 more times. Superset #2 This is the kettlebell 555, which means there are 555 repetitions in this circuit to finish out workout C. Start with 100 kettlebell swings. Go as hard as you can, but you can use a lighter kettlebell for this if you need to. Stand with feet slightly wider than hip width apart. Drive back through your legs and hips and back up. Try not to use the grip too much. Just use your hands as hooks on the kettlebell. You should be getting all of your power through your hips. Do these for 100 reps, breaking them down however you need to do them (50 x 2, 20 x 5). Next, you will do 100 Prisoner Squats and 50 Stability Ball Jackknifes. Prisoner Squats Positionyour hands …
Abdominal Workout with TT AAA Abs Workout C
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CLICK HERE for a FREE WORKOUT!! www.turbulencetrainingforabs.com This is Workout C from the TT AAA Abs program. We’ve already gone through 2 intense workouts, but we’re going to finish off with a total body circuit called the X9 Factor. Start with kettlebell swings. These are 2-hand swings and you need to power up with the hips. Drive them back and power them back up. Move immediately into extended pushups. Move your arms out in front of you as you lower yourself down and back up. The next exercise is a stability ball pike. This is a more advanced version of the stability ball jackknife. Place your feet on the ball and your hands on the floor and pull the ball in as you push your hips up until you are in a pike position. Try to get your hips as high up as possible. If you are not very flexible, just do jackknifes in place of them. Move immediately into stability ball back extensions. Plant your feet against a wall or something stable. Your chest is supported by the ball. Placeyour hands behind your head and raise yourself up and back down. Next is a 1-arm kettlebell swing. Make sure you are driving back with your hips and back up. If you are more advanced, you can do snatches in place of the swings. Do all reps on one side and then do all reps on the other side. Next you will do high rep close grip pushups. Tuck your elbows into your sides with your hands closer together as you move down and back up. Do as many as you can. Move immediately into stability ball leg curls …
Fat Burning Workout – Fat Loss Workouts with TT Depletion Workout A
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weightprofit.net Since you’re only working out twice a week with the Depletion workout, you need to be working as hard as you can. So, in workout A, you are going to do a series of 30 second exercises with no rest in between for a period of 20 minutes in total. To start, you’ll do Kettlebell One Arm Swings. Bring the KB back between your legs and drive through your hips to bring the KB up to shoulder height. After 30 seconds switch over to the other arm and repeat for an additional 30 seconds. Immediately following the swings, go to the ground and do either regular Push ups, Close-Grip push-ups or any other variation you choose, but you have to do it for 30 seconds. Once you’ve gone for 30 seconds you’ll move into Bodyweight Squats. With your back flat and chest up, move your hips back and squat down. Again this exercise is for 30 seconds. After the squats, you’re back down to the ground for 30 seconds of Mountain Climbers. Note, this is 30 seconds total, and not per side. So, in a regular push up position, bring you knee up to your chest and then back out, alternating sides. The next exercise is Front Loaded Lunges. This can either be done using a dumbbell or a kettlebell. So, place the DB/KB in front of you and lunge forward. Be sure to drop your hips down, and drive up on your front heel, while alternating sides. Alternatively, you can do bodyweight lunges or the Lunge Jump. Once you’ve finished your lunges, without rest, start right from the top again and keep on …
5 Best Kettlebell Ab Exercises
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CLICK HERE for a FREE Workout!! www.kettlebellworkouts.com In this video you will discover the 5 best kettlebell exercises for training your abdominals. For all the exercises you will be working your abs just as hard if not harder, than what you would be doing with regular crunches. The first exercise is Windmills. So, with the KB up overhead, keep your knees straight, brace your abs and lower your opposite hand down to the ground while keeping your eye on the KB up overhead. Be sure not to let your back round. Doall reps for one side and then switch arms. The next exercise is Kettlebell Swings. This exercise is a very important exercise for your abs in that they work your abs the way they were meant to be worked by stabilizing them. So, with your arms outstretched below, grab the KB with both hands, and using your only your hips and your legs drive the KB forward. Your arms will just be along for the ride in this exercise. Keep your upper and lower body braced at all times, while maintaining a flat back. Another great exercise is the Around the World Kettlebell exercise. For this one, you want to brace your abs and squeeze your glutes at all times. Next, take the KB behind your back, switch hands and bring the KB around front, handing off to the other hand in a continuous motion. You want to maintain an upright torso and go as fast as possible throughout. Once you have done all the reps one way, switch and go the other way. You will be resisting rotation which will work …
