Tag Archives: squat

The Best Kettlebell Exercises to Burn the Most Calories as featured in the Houston Chronicle

The Best Kettlebell Exercises to Lose the Most Calories

by Jesica Salyer, Demand Media Google

Dual moves will make your heart rate skyrocket and ramp up your calorie burning.
Dual moves will make your heart rate skyrocket and ramp up your calorie burning. 

The key to maximizing your caloric expenditure during kettlebell exercises is to perform moves that target your upper and lower body simultaneously. Focus on doing these dual moves back-to-back so that you keep your heart rate elevated. This will boost your metabolism and shock your muscles, which is key in seeing results. According to “Fitness” magazine, you’ll burn upward of 10 calories per minute doing high intensity kettlebell exercises.

Kettlebell Swings

Kettlebell swings are a dynamic move that target your shoulders, quadriceps, hamstrings and glutes. Start upright, arms extended down in front of you, gripping the kettlebell with both hands. Align your feet slightly wider than shoulder-width apart. Bend your legs and drop your butt downward so that your knees are over your toes. Drive your weight down through your heels and push your body upward. As you come up, use your shoulder muscles to swing the weight upward toward eye-level. That makes one repetition. Perform three sets of 15 repetitions to scorch calories.

Squat Jump to Shoulder Press

A squat jump into a shoulder press is an explosive move that will help you burn calories in a hurry. Similarly to a kettlebell swing, your lower back, quadriceps, glutes and shoulders are all targeted doing this exercise. Start with your feet shoulder-width apart, gripping the kettlebell and holding it at chest level. Bend at the knee and drop your butt down so that your legs form a 90-degree angle. Explode upward by pressing your weight down through your heels. As you come up, extend your arms over your head and push the weight upward. Do three sets of 15 repetitions.

Lunge with a Twist

Turn your body into a calorie burning machine with this move. Performing lunges with a twist will engaged your shoulders, biceps, obliques, hamstrings and glutes. Start upright, holding your weight at belly-button level. Take a large step forward, bend your knees and sink down so that your knee kisses the ground. Holding that position, rotate your torso and bring the weight to one side of your body. Bring the weight back to the center, push yourself upright, then repeat with the opposite leg and side of your body. Perform three sets of 16 repetitions.

Bridge with Chest Press

The bridge pose combined with a kettlebell chest press isolates your glutes, hamstrings and pectoral muscles, helping you shred calories and elevate your metabolism. Start by laying on your back with your legs bent and feet flat on the ground. Hold your weight above your chest. Press your weight down through your heels and drive your hips up so that they’re in line with your knees and shoulders. Holding this position, push your kettlebell weight up above your body. Aim to perform three sets of 15 repetitions to burn calories and fatigue your upper and lower body.

Read the published article here: http://livehealthy.chron.com/kettlebell-exercises-lose-calories-9203.html

Advertisements

The Best Exercise to Reshape Legs as featured in the Houston Chronicle

The Best Exercise to Reshape Legs

by Jesica Salyer, Demand Media Google

Lunge It Down

Lunges are very effective at targeting your thighs, especially your hamstrings. Start by taking a large step forward with your right leg, then dip your butt down. Your right leg should form a 90-degree angle. Drive your weight down through your heel to push your body back to a standing position. Repeat this move using your left leg. Form is important to make this move effective. Focus on keeping your torso upright as you lunge. Also, do not let your knee surpass your toe, as this would welcome knee injury. Aim to do three sets of 16 repetitions.

Squat Jump it Up

Squats are one of the single-most effective exercises to target your quadriceps. Transforming the squat move into a jump supercharges the effectiveness of this move in reshaping your legs by also incorporating your calf muscles. Start by standing with your feet shoulder-width apart. Bend your knees and drop your butt down so that your knees are over your toes. Drive your weight downward through your heels to propel your body upward, becoming airborne for a moment. You should feel a burn in the front of your thighs after three sets of 10 repetitions.

Kettlebell Deadlift

Deadlifts are a move that can be done with either a dumbbell, barbell or kettlebell. This move helps reshape your hamstrings and glutes. Start by standing upright with your legs shoulder-width apart, holding your weight in front of you. With your back arched and shoulders back, bend at the waist. Bring the weight down to the ground, then pull your torso upright again. You can also start this move by raising up on your toes to incorporate your calf muscles. After three sets of 15 repetitions, your hamstrings and glutes should feel tight.

Laying Leg Curl

You can isolate and reshape your entire backside by practicing this move. Your hamstrings and glutes should feel tight after performing this move. Start by laying down on your stomach with your legs extended and your arms out to either side of you for balance. In a controlled movement, lift your toes off the ground, bringing them closer to your butt. Then, tighten your butt in order to lift your thighs off the ground. Lift them up as high as you can then slowly relax them and bring your toes back to the ground. Do three sets of 15 repetitions.

Cardio for Legs

In addition to implementing resistance training into your efforts to reshape your legs, engage in cardiovascular activity. According to “Fitness” magazine, “One of the best ways to maximize fat loss and get more out of your aerobic training is to vary both the duration and intensity of your cardio workouts.” You can accomplish this by varying the types of cardio you do. The treadmill, stair stepper and elliptical trainer are three effective pieces of indoor cardio equipment. Mix it up by taking a few walking or running workouts outdoors. Aim to incorporate three cardio workouts per week into your routine.

Read the published article here: http://livehealthy.chron.com/exercise-reshape-legs-8757.html

4 Hiney-Toning Moves

Want a firmer, tighter, more fit backside? Do these 4 moves to whip it into shape in a hurry.

fda6c43c14e311e3b3af22000a1fb856_7

Keeping your buns firm will do more for you than just look good, as your glutes are the foundation of most movement. They are partially responsible for bending over, sitting down and walking/running. Making that foundation strong will ultimately improve on your posture and reduce muscle strains & injury.

1. Squat Jumps

Squat jumps are an absolute powerhouse move for the glutes.

-Start upright with your shoulders back and your feet shoulder width apart.

-Bend your knees and lower your butt so that your legs form a 90-degree angle.

-Remember to keep your torso strong and do not hunch your shoulders.

-Drive your body weight down through your heels and explode upwards, becoming airborne for a brief moment.

-Right after returning to the ground, squat down and repeat the move.

-Aim to do 3 sets of 15 repetitions.

2. Sumo Squat Jumps

This is basically a modified squat jump, as described previously.

However, this move complements regular squat jumps because it targets the outside of the glutes (a common place for fat cells to accumulate), whereas regular squat jumps challenge your 3 glutes muscles as a whole. You should feel a burn in the outermost part of your hiney-cheeks after doing this move!

-Start upright with your legs wider than shoulder width apart and your toes pointing 45-degrees outward to each side (think sumo!).

-Bend your knees and let your butt sink down until your knees are over your toes.

-Avoid hunching over.

-Explode upwards my pushing your weight down through your heels.

-Land with your feet in that same spread-out position.

-Repeat those movement.

-Aim to do 3 sets of 15 repetitions.

3. Lunges

When you think of firm hamstrings and toned glutes, think LUNGES.

-Start upright with your hands on your hips.

-Take a large step forward with your right leg.

-Bend your knees and drop your butt down so that your right knee forms a 90-degree angle.

-Drive your weight downward through your right leg to propel you to an upright position again.

-Repeat these steps with your left leg.

-Aim to do 3 sets of 16 repetitions (an even number on each leg).

4. Butt Bridge

This yoga move can be done and should be done by those seeking a tighter hiney.

-Start by sitting on your butt with both palms and both feet placed flat on the ground around you.

-With your hands and feet anchored, press your weight through your limbs and drive your butt skyward.

-Your knees, belly and shoulders should all be in line at this point.

-You have the option to either hold this position or do reps of this motion.

-If holding this position, aim to do 3 sets of 1 minute holds. *Drive your weight down through your heels to keep your butt up and parallel with your knees and shoulders.

-If doing reps, aim to do 3 sets of 20 repetitions.

Do these moves 5-6 times a week to tighten your hiney in a few weeks’ time.