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.
A reader pointed out to me today that I have no official leg workout for beginners! And that’s unacceptable! So here’s one just for you beginners.
Time for a Challenge, if you see this image we Challenge you to hold the bridge position for one minute wherever you are - If you see the image you need to do the bridge! Re-blog to share the Challenge with others! Let see how many people we can get bridging today
A full workout where you never have to stand up!
Find a set of stairs and try this staircase circuit workout to strengthen your heart, build muscle and torch fat!
People have asked me to do kettlebell workouts before, but until now, I’d never had a chance to try them out! Well, my new gym has a full set of kettlebells, so I experimented the other day.
Here’s a beginner workout using only one kettlebell! As you get used to the kettlebell and you get stronger, try to repeat the workout.