Kettlebell Row and Back Extension
- Set up a kettlebell at the base of the back extension machine. (I am using 20lbs, but any weight you can row is fine.) If you cannot reach the kettlebell on the floor, raise it up on some books, a block, or a mat.
- Get onto the machine and bend forward to grasp the kettlebell by the corners of the handle with both hands. (Picture number 1.)
- Perform a row by pulling the elbows back, keeping them as close to the body as you can. (Picture number 2.)
- Sliding your grip to the sides of the kettlebell handle, raise your upper body by contracting the glutes, hamstrings, and back muscles. Keep the kettlebell close to your body. (Picture number 3.)
- Holding the kettlebell against your chest, bend backwards, tightening the glutes and stretching the front of your body. (Picture number 4.)
- In fluid movement, change your grip to the top of the handle and lower your body back down, ending in the starting position. That is one rep. Perform three sets of 10 reps.
Works your triceps, upper back, glutes, and hamstrings.
The other day at the pool at my apartment, I was thinking about how fun it would be to have a Back On Pointe get-together there. Today, Jeremy said that he and I should host a grill-out by the pool and invite my readers. And, well, if we both think of it independently, it must be a good idea, right?
So if you’re in the Austin area and would be interested in a grill-out and pool party at my apartment’s pool, please fill out this form and you’ll be put on the list of people to contact with more details if/when this happens!
I once asked my (eating disorded) friend why she rounded up her calories so much. I guess I knew the answer, because I used to do the very same thing, but I wanted to see what it meant to her.
She said, “Oh, it’s just in case.”
Which leads us, of course, to the following: just in case what? Just in case you break the ‘limit’ your ED has set you? Why would that be a bad thing, eating more than you had ‘planned’ beforehand?
Do you sometimes feel the same?
Breaking any ED compulsion - be it rounding up calories, or compulsively weighing yourself “just to make sure”, or anything - is always a very brave and very right thing to do.
Scrambled eggs, homemade breakfast potatoes, baby spinach, and shredded cheese on a wheat tortilla. Breakfast time!
Yes you do! :D
(But for those of you reading this on a phone or something, my name’s Lita.)
If you’ve done my Perfect Port de Bras workout, please head over to the video on YouTube and leave a comment! Tell me what you liked and what you didn’t, tell me your favorite move in the video, tell me anything!