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TOTAL BODY EXERCISES
Starting position:
Lying supine with lumbar spine centered on the dome. Shoulder blades on the dome, but have shoulders and neck off the dome. Position the feet flat feet on the floor, about shoulder width apart. With neck in neutral position, place fist under chin with elbows close to ribcage.
Slowly flex the trunk and crunch upward. Maintain the "boxer" position with arms throughout the curling motion. Pause at the end of the movement, then slowly lower back to the starting position. Perform 8-20 repetitions to fatigue.
BENT KNEE BOXER CRUNCH ON THE BOSU
Muscles used: Rectus abdominis (mid body abs), Internal/External Obliques and Core stabilization
Starting position:
Lying supine with one leg straight about an inch from the floor and opposite leg bent at the knee. Position arms above the head with dumbbell. (Start with 1lb. dumbbell and increase weight as you become stronger.)
Raise straight leg while crunching upward with dumbbell meeting at 90 degrees. Engage the core and exhale as you crunch up. Lower leg and upper body down to starting position. Repeat for 30-60 seconds.
Remember that it doesn't matter how many you do. Start with 5 repetitions and gradually increase the number as you become stronger. It's all about small steps that build into something GREAT!
WEIGHTED LEG RAISE CRUNCH
Muscles used: Rectus abdominis (mid body abs), Obliques externus, Hamstrings, Deltoids (shoulders)
SUMO SQUAT SHOULDER PRESS WITH KETTLEBELL
Muscles used:Glutes, Quadriceps, Hamstrings, Hip Flexors, Calves and Adductors -Lower Body. Deltoids and Triceps - Upper Body; Trapezius, Rhomboids, Latissimus Dorsi -Back
Starting position:
Position feet in a wide stance with the toes turned out at an angle. Make sure you have soft knees and hold kettle bell with handle pointing toward the floor. Don't forget to engage your core.
As you move into a squat position lift kettle bell over head, exhaling on exertion. As you move into a squat position have most of your weight in your heels so knees don't extend over toes. Bring upper and lower body to starting position and repeat for 30-60 seconds until you feel the burn!
Starting position:
Hold a kettlebell in your right hand at your side. Lunge your right leg back.
As you lunge back, pass the kettlebell under your legs to your left hand and then stand up. Now the kettlebell is in your left hand at your side. Be sure to keep your upper body tall, not hunched over, when you pass the kettlebell underneath your legs. Repeat 10-20 reps and then alternate to left leg.
PASS-THROUGH LUNGES WITH KETTLEBELL
Muscles used:Glutes, Quadriceps, Hamstrings, and Adductors -Lower Body; Deltoids and Trapezius - Upper Body;
Core is used as stabilizing muscles during exercise.
SIDE PLANK
Muscles used:Gluteus Medius, Vastus Laeralis (outer thigh), Piriformis -Lower Body; Pectoralis Minor (chest), Rhomboids and Trapezius - Upper Body; Quadratus Lumborum, Obliques Internus and Externus - Core
Starting position:
Lie on your side with the lower arm bent at the elbow. The lower elbow should be underneath the shoulder joint and the upper hand should be on your hip. Align your ankles, hips, shoulder and head.
Push the length of your body toward the ceiling, balancing on the edge of your bottom shoe with one foot directly over the other. Hold position for 30-60 seconds.
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