THE BEST CORE WORKOUT: LOSE BELLY FAT IN 30 DAYS

Belly fat is not just unsightly and uncomfortable, it’s also super dangerous for your health. Lose belly fat in just 30 days with our cracking core workouts. 

One of the main issues I see most frequently, especially with my female clients, is belly fat. It’s simply one of those things that happens when we don’t stay on top of our exercise and diet. 

Unfortunately, the belly is one of the most difficult areas to lose excess fat from, but it is also one of the most dangerous types of fat to have, so it’s vital we get rid of it and keep it off. 

In this article, I’ll guide you through some of the most effective core workouts to help you lose your belly fat in just 30 days. 

What’s the Skinny on Belly Fat?

There are a few reasons belly fat forms. It can be due to a lack of exercise or poor nutrition, and it can also be contributed to by stress hormones. 

There are two types of belly fat:

• Visceral 
• Subcutaneous 

Visceral fat is the really dangerous type of belly fat and this surrounds your organs. Subcutaneous fat is the type of the fat that lies just underneath the skin, and while it is not necessarily dangerous to your health, it adds to the bulge most people want to get rid of. 

Visceral belly fat can lead to a wide range of health complications, and as you look at the following list, you will start to understand why it is so important not to carry weight in this area. 

• Cardiovascular disease
• Hypertension 
• Strokes
• Asthma
• Type 2 diabetes
• Breast cancer
• Alzheimer’s disease and other types of dementia
• Colon cancer

I’m big on holistic approaches to problems and, as such, before we get into workouts, I’d like to provide you with some information on how you can use good nutrition to prepare your body to lose this belly fat. 

By practicing nutrition that is known to help eliminate belly fat and combining that with the core muscle workouts I’ll explain a little later, you can slash that belly fat in just 30 days. 

Reduce Your Belly Fat With These 5 Good Nutrition Tips

There are a few small changes you can make in your diet that will make all the difference in reducing belly fat. These include:

Add Soluble Fiber

Soluble fiber combines with water to form a gel-like substance in your body that slows down the movement of food through the body. This not only helps you to feel fuller for longer, meaning you eat less, but it also helps to reduce the number of calories you absorb from food. All of these benefits combine to help you fight and reduce belly fat. 

Sources of soluble fiber you should be including in your diet include avocados, blackberries, legumes, Brussel sprouts, shirataki noodles, and flax seeds. 

Reduce Trans Fats

Trans fats are created in the food processing industry when hydrogen is pumped into unsaturated fats. These fats are found most predominantly in some margarines and packaged foods. As the health dangers of trans fats have come to light, more food producers have stopped using them in their products, but you will still find them in your grocery store. 

Trans fats have been linked to high levels of inflammation in the body, increased belly fat, insulin resistance, and heart disease. To avoid foods that contain trans fats, try to stay away from processed foods and also read labels carefully. Trans fats are often referred to as “partially hydrogenated fats” on food labels. 

Limit Your Alcohol Intake

Yes, I’m about to mess with your wine. Please forgive me, it really is in your best interests, but I do want to point out that some forms of alcohol, like red wine, in small amounts can actually have some health benefits. 

Like anything, though, when we err into excess, that’s where the trouble comes in. Prolonged and sometimes even common occasional overuse of alcohol can have serious health effects. 

Excessive alcohol use has been shown to be directly linked to the development of belly fat. Now there’s no need for you to stop completely, unless you want to, but you do want to limit your daily consumption of alcohol. Preferably, you want to limit your intake to one unit per day for women and two units per day for men. 

If you’re wondering if you can save all your unit allocations for one day and still get the same effect, the answer is no. In the case of alcohol, it is about how much your body can properly process in 24 hours without putting undue stress on it. So, if you overwhelm it with a week’s worth of alcohol units in one day, you are definitely going to see negative health effects. 

Eat a High-Protein Diet

When you are aiming to burn fat, it is vital to ensure you are eating a high-protein diet. This is because protein makes you feel fuller for longer. Protein also increases your metabolic rate and helps you to retain muscle mass while simultaneously losing weight. 

This is exactly what we want to achieve in this process. We want to reduce fat while maintaining (or increasing) muscle mass. Some of the best sources of protein include eggs, fish, meat, dairy, beans, and whey protein. 

Reduce Your Sugar Intake 

I think we all know by now that sugar is the enemy of fat burning of any kind. Sugar, or rather its main component, fructose, is also seriously bad for your health in many different respects. Excessive fructose intake has been linked to fatty liver disease, type 2 diabetes, and heart disease. 

It’s been drilled into us that we should be avoiding refined sugars, but really even too much natural sugar can lead to the build-up of belly fat if consumed in excessive amounts. 

With the rise in popularity of smoothies, sugar intake has also increased dramatically because people chuck seven fruits into a blender and think they are doing their body a favor. 

Don’t get me wrong, I am a huge fan of smoothies and the powerful impact they can have in introducing nutrient-dense foods to our diets, but you do need to be really aware of what you are putting into them. 

An overload of fructose that your body can’t burn off can be just as damaging as too much refined sugar, so keep an eye on your fruit intake. 

Fruits that are low in fructose include:

• Strawberries
• Blackberries
• Avocados
• Honeydew melon
• Limes
• Lemon
• Grapefruit 

Core Workouts to Flatten Your Belly Fat in 30 Days 

The key here is to combine fast and slow exercises to maximum effect. Slow exercise builds muscle and fast exercise sheds fat. 

What Are Core Workouts? 

Core exercises work the muscles in your lower back, pelvis, abdomen, and hips so they operate as a strong unit. This results in better stability and balance, and, of course, gives us that flat, toned tummy we all want.

Core Workout #1: Dumbbell Squats

Dumbbell squats target:

• Core muscles
• Thighs
• Hamstrings
• Glutes 

Here are the instructions for how to do dumbbell squats: 

1. Hold a dumbbell at chest level. Keeping your forearms parallel to each other and your feet a shoulder-width distance apart, balance your body weight through your heels.
2. Now descend into a squat position, keeping your back straight and your chest upright. When you are at the bottom point of the squat, push your weight through your heels and move back up to the starting position.
3. Repeat 10 reps of dumbbell squats for three sets.

Core Workout #2: Dumbbell Row 

Dumbbell rowing exercises target:

• Back
• Arms
• Shoulders

Follow these steps to do a dumbbell row: 

1. Using two dumbbells of moderate weight, position the palms of your hands so they face your body during the exercise.
2. Bend your knees slightly, and push your butt backward against the wall. This motion will bring your chest forward as you begin to bend at the waist. Ensure you maintain a straight back in this position. Allow the dumbbells to hang      directly in front of you, with your arms remaining perpendicular to the floor.
3. As you do this, be sure to squeeze your ab and core muscles so you maintain a straight posture and pull the dumbbells inward to your side. Your elbows should remain close to your body. Once you have reached the top position, squeeze your back muscles and slowly lower the weight back to the floor.
4. Repeat three sets of 10 reps of dumbbell rows.

Core Workout #3: Cardio

Ideally, you want to be engaging in at least 75 minutes of vigorous cardio exercises per week. Vigorous intensity exercise means your heart rate increases significantly and, due to the quickening of your breath, you aren’t able to have a conversation. Examples of vigorous intensity cardio would include swimming laps, running, speed skating or jumping rope. 

Core Workout #4: HIIT

Slogging it out on cardio for long periods really can get a bit dull, so I always recommend interval training to my clients for fat burning purposes. I’ve already published an entire article on fat-burning HIIT exercises if this is something you would like to include in your month of belly-busting routines. 

Core Workout #5: Jog It Off

I love this exercise for its pure simplicity and the fact that you can do it anywhere. All you need is access to a flight of stairs, then jog (don’t walk) up and down, repeating this six times. 

While jogging up and down the stairs, you really want to focus on using your core muscles to lift you as much as possible, and get that heart rate up!

Core Workout #6: The Hula 

Remember how much fun hula-hooping was as a kid? Well, the good news is that it’s not just a kid’s activity and it is also excellent for losing belly fat. 

Hula-hooping works your abs, glutes, and your oblique muscles. You can use an ordinary hula-hoop from a kid’s toy store or you can level up with a weighted version from a gym supplies store. The choice is yours, but I highly recommend you get hooping. 

Core Workout #7: Rock Climbing 

Gone are the days when rock climbing was just for mountaineering enthusiasts. Today, almost every gym has a rock climbing wall and an hour on the wall is a core workout like no other. 

You may think you know how to climb a rock wall, but experts will tell you that you really don’t. While your instinct may be to face the wall and allow part of your torso and buttocks to stick out, that is actually not the best way to maintain your center of gravity. 

Ideally, rock climbing experts will teach you to hold yourself flat against the wall and engage your side ab muscles. You will then climb and swing using your fingertips rather than by grasping with your entire hand. This is going to result in very tender forearms, but you will be working that belly and many other muscles at the same time. 

Core Workout #8: Planking

While planking is relatively new on the fitness scene, it has taken the world by storm because of how it engages your core muscles in a really simple exercise. Again, this one can be done almost anywhere and it’s also scalable as you get stronger, so you can start with 10 to 15 seconds and work your way up from there. 

The idea behind planking is to hold your body in position as flat as...well...a plank! Start by lying flat on the floor, then lift yourself off the ground with your forearms. 

Your forearms and upper arms should be bent into an L-shape with your forearms on the floor. Then lift your legs by pushing up from your toes until your body is as straight as you can get it. Next, simply hold that position for as long as you can, move back down to the floor into rest mode, and repeat. 

To ensure you last as long as possible in the plank position, remember to breathe. You don’t want to be holding your breath while you’re planking, or it’s not going to come naturally. 

Core Workout #9: Heel Taps

Heel taps are awesome for working those abdominal muscles. 

1. Lie on your back with your hands under your bum.
2. Bend your knees and feet as though you have them propped up on a table. 
3. Now, slowly lower one foot while it’s bent forward until the heel just touches the ground. Repeat with the other foot.
4. When lifting your foot back up, tighten your abdominal muscles.
5. Repeat 3 sets of 20 reps.

Core Workout #10: Fat Slicing Scissors

When performing this exercise, you really want to be sure not to force your neck into an unnatural position and always make sure it’s supported. You don’t want to end up with a flat belly and neck pain!

1. Lie on your back on the floor and place your hands behind your head. 
2. Raise your shoulders and head slightly from the ground while supporting your head with your hands. 
3. Now, raise your legs off the ground. Alternately keep one leg just off the floor and then raise the other up. Then start to make scissor-like motions with your legs. 
4. Keep your feet pointed toward the sky while you make this motion and focus on using your abdominal muscles to move your legs.
5. Repeat 15 times for each leg in 3 sets.

It’s a Wrap

Using the 10 exercises I’ve suggested here, set a routine for yourself for the next 30 days. Doing the same exercise over and over can be really boring, so I definitely recommend changing it up and trying as many different workout options as possible.

Belly fat can be embarrassing and difficult to get rid of, but most importantly, it can be really dangerous to your health. If you’re just starting your fitness journey, I would definitely say that this should be your first focus point. 

By starting with a belly fat reduction routine, you will make the biggest impact on your overall health in the shortest period of time. It is not always the number on the scale that matters; what does matter is reducing your risk factors so you can live a long and healthy life. 

With the nutritional advice and workout routines offered here, you will be slashing the belly fat in just 30 days!

Check out this awesome video https://youtu.be/mxOajxO8mX0 

The Coach xx

by Rita

BEST BOOTY-BUILDER WORKOUTS: GET THE BUBBLE BUTT OF YOUR DREAMS

Everybody wants...no...needs a bubble butt! We’ve got booty-building workouts that will give you the bubble butt of your dreams. 

In recent years, body shaping has become all about the butt! Gone are the days when plank-flat bums were the thing to have. As we start to embrace the female form in all its glory, everyone wants a bubble butt! 

There are so many myths around the type of people that can and can’t have bubble butts. Some say you’re either born with it or you’re not. Really, that’s just not true. 

While, depending on your build, your butt will always only shape to your own natural stature, you definitely don’t have to live with plank-butt for the rest of your life just because you were born with one!

Build That Booty 

In the fitness industry, when we talk about butt building, we refer specifically to a set of muscles called the glutes. 

The glutes are the largest group of muscles in the body. They also play a really important role in more than just how good we look in a pair of jeans. Glutes help us move and they stabilize your body so you can remain upright. 

This group of muscles is made of three primary muscles and six secondary muscles, all of which work together to support functional movement. One of those three primary muscles is what gives our booty its shape—the gluteus maximus. 

Booty Gains and Fat Losses 

So, now that you know the shape of your butt is actually determined by muscles, I’m sure it’s going to be no surprise to you that to get the bubble butt of your dreams, you’re going to have to use some weights in your training. Weight training builds and shapes muscles. 

This process is really similar to what you see happening with your biceps when you focus weight training on your arms. Notice how your bicep muscles grow and shape in a rounded form? Well, that’s what we want to achieve with our glute muscles too. 

The great thing about glute training is that it doesn’t just help to grow muscles. The exercises I’m going to be recommending here are also phenomenal at burning calories, so not only are you shaping those glutes, but you are reducing the jiggle by burning fat. Of course, we want a shapely butt, but uber-jiggle is not exactly the ideal. 

The Importance of Warm-Ups 

I cannot overstate the importance of warm-ups, especially when you are going to be doing weight or muscle training. The easiest way to take yourself out of the game for a long time is to work your muscles hard when they’re cold. 

How you choose to warm up is totally up to you, but it should be some form of slow- to moderately-paced exercise that gets your heart rate up and blood pumping to your muscles at a faster rate than when you are in a sedentary state. 

About 5 to 10 minutes of brisk walking, bike riding, or rope jumping is perfect to warm up and get ready for your butt-boosting regimen. 

Booty-Boosting Workouts 

I’ve put together five different exercises you can do that are proven to work those glutes. Keep in mind that in many glute exercises, you can use your own body weight to build that butt; you don’t necessarily need to use actual exercise weights. That means you can really do these exercises anywhere and you don’t have to wait for butt-day at the gym. 

Sexy Squats 

If you add only one booty builder to your routine, it had better be the humble squat. Squats also help improve your flexibility and work your cardio system. 

I recommend starting your exercise routine with squats because it really helps to get your whole body working. It’s sort of a next-level warm-up activity. Try to work toward 25 squats per repetition (rep). Eventually, your end goal should be four reps of 25 squats each, but if you’re just starting out, definitely work your way up there. 

As you descend into the squat position, squeeze the glute muscles so they really start working. The key here is to focus on your form and not speed or anything else. When doing exercises like this, form is everything, because it’s the only way to make sure you are really working those muscles. 

Quad-Less Lunges 

One of the things I hear a lot from my clients is that they put up with plank-flat butts because they’re scared of developing enormous quad muscles as a result of glute exercises. 

Honestly, if you’re not a bodybuilder, this could be a valid concern. Yes, we want the bubble butt, but we don’t want to look like we could kick start a Boeing, right? 

Well, thankfully, I’m happy to share with you the secret I give all my clients. You can build great glutes and not simultaneously develop enormous quads. You just have to know how. 

The key is making your exercises high and wide. So, no matter what exercise you’re working on, if it’s glute-related, take an extra wide or extra high step to avoid placing your body weight on your quads. 

When doing lunges, for instance, which are great for glutes, take an extra wide step to avoid working your lower legs. You can also change your lunges up by creating an elevated platform and lunging by stepping down instead of horizontally. This will help to increase your range of motion as well as work so many more aspects of your glutes. 

Build a Bridge, and Glute Over It 

Let’s face it, we all spend a lot of time sitting down. We sit for work, while we’re driving, and even when we are enjoying leisure time for the most part. As a result, our glute 

muscles are pretty weak and this results in us overusing our other muscles when we exercise or just generally exert ourselves on a daily basis. 

So, working on building our glutes is not just for superficial purposes; it really can make us stronger and help to avoid injury in other muscles. One of the easiest ways to do this is by using a glute bridge. 

Sit flat on the ground with your upper back supported by a bench. Your knees should be bent and your feet should be flat on the ground. Then, start to raise your pelvis off the floor by squeezing your glutes until your pelvis is in line with your hips, knees, and shoulders. 

You should only be using your glutes to lift your pelvis off the floor and no other muscles. It definitely takes some practice, but with focus and repetition, you will get it right. 

As you get better at this exercise, you can also use weights placed on your hips to increase the resistance. 

Saucy Single-Leg Squats

As I mentioned earlier in the article, our glute muscles are used to help keep us upright and maintain balance, so exercises that purposefully put us off balance are a great way to work those glutes. 

Single-leg squats are one such exercise and the key here is focusing on your balance and form rather than trying to do more of the squats. Single-leg squats are pretty challenging, and if you need to do these in front of a wall and just barely touch it with your fingertips for balance at first, that’s totally fine. 

This is one of those exercises where practice makes perfect, and it will take some time for you to get it right. Essentially, you want to pick a leg (alternate, of course) and tuck it up as far as possible, then squat down as far as possible on the leg you are working. Focus on using your glutes to complete the motion and not your leg muscles. 

Shifting Split Squats 

Glute exercises are best done using your own body weight, and in this glute exercise, you’ll use your body weight to the greatest effect. When performing these squats, you’ll want to distribute your weight normally on the descent. So, you are allowing your body weight to rest on the full plane of your feet—toes, ball, and heel. 

The shift and split comes when you ascend. On the ascent, you’ll shift your body weight to your heel only. This does two things:

• It increases the amount of weight, and therefore, the amount of work, that your glutes need to do to achieve the ascent. 
• It puts you off balance so your glutes have to work harder to keep you upright and achieve your ascent. 

Bubble butt incoming!

It’s a Wrap 

We all have to work with what we’re given and not all of us are born with bootylicious bums, but that doesn’t mean you can’t have one. 

We also need to be realistic and understand that our bodies are different, so your bubble butt may not look like someone else’s, and that’s okay. You’re aiming for curves, and just because your end result is not exactly Kardashian-esque, that doesn’t mean you’ve done anything wrong. 

The key to a great bubble butt is burning fat and building the right muscles. Check out our article on how to burn fat in just 30 minutes and be sure to combine the exercises I’ve suggested here with some of those to achieve the bubble butt of your dreams. 

Check out this great video  https://youtu.be/Vt7X4muEcpw  

The Coach xx

by Rita

THE ULTIMATE HOME KETTLEBELL WORKOUT

The kettlebell does not seem to be anything special, but trust me when I say it's your ticket to better health. These cannonball-shaped loads build control, fitness, core strength, and power asynchronously for the heavyweight outcome, stocking the same smash as dumbbells and well with the heart rate-spiking advantages of HIIT.

The kettlebell is still underappreciated and underutilized by the majority of gym-goers, so don't be fooled. 'The muscle can not see what you're carrying in your hands. The kettlebell is an excellent piece of equipment for the home fitness warrior because it is portable, versatile, and functional.

Are you ready to add this weapon to your arsenal? We go into the advantages of kettlebell training, the best kettlebell movements, and drills for burning fat, building strength and increasing health. Let's get started.

Benefits of kettlebell workout

Kettlebell fitness and exercises have become more popular as a result of the growing success of sports like CrossFit and Strongman, but the concept is not new. Circus strongmen utilized kettlebell weights — originally designed for measuring vegetables, to modify their physiques in the 19th century, which contributed to an increase in kettlebell fitness. What they will do for you is as follows:

Workouts using kettlebells will: Simplify the training

Kettlebells are one of the simplest weights to pass around during a workout due to their layout, and they can be conveniently stacked anywhere from your car trunk to your backyard shed or workshop. "To successfully prepare for strength, develop muscle, and fitness, you don't need much more than a kettlebell in accordance with your body mass," They can also be tailored to your strength and endurance levels. Kettlebells come in a variety of weights and heights, ranging from 4 kilograms to 68 kilograms, according to fitness brands including Rogue and Bulldog.

Workouts with kettlebells may be used to replace cardio.

Kettlebell routines usually have a high rep set, which means several muscles are exercised at the same time. They will have comparable aerobic benefits to HIIT training if done at a steady rate. Participants in a 2010 study who did a 20-minute kettlebell snatch exercise burned 13.6 calories per minute, which is equal to "running a 6-minute mile average." According to the NSCA's TSAC Study, doing kettlebell circuits three days a week would increase the VO2 max by 6% in less than a month.

Kettlebell workouts will help you strengthen your posterior chain.

Workouts like kettlebell swings can aid you to raise your heart rate and lose fat, but they only shine when it comes to creating power in the posterior chain – the muscles on the posterior of the body. Furthermore, because of their form and scale, they can function the muscles better than barbells and dumbbells. The easiest way to grow the posterior chain is to swing kettlebells. You'll burn calories this way and these are the body's largest muscles.

Kettlebell workouts will help you improve your mobility.

If you're having trouble with the dumbbell back squat, for example, using the kettlebell goblet squat is a great way to practice proper technique when doing a safer workout that can be improved as your strength improves. "Kettlebells allow you to walk athletically with added pressure from a range of angles and more difficult positions.

Workouts using kettlebells will increase the range of motion.

Most kettlebell exercises enable you to switch through various planes of motion, ranging from spins, presses and holds to more dynamic motions that are more difficult to do using a dumbbell or barbell. 'You have the ability to step around wider ranges because you don't have a barbell to put a lot of weight into,' Morgan says. Kettlebell exercise, according to the Journal of Strength and Conditioning Research, leads to a healthy lower back due to the loading and activity habits.

Workouts using kettlebells can correct muscle imbalances.

Many kettlebell movements are solo, which means you only use one arm or leg at a time. "Rather than depending on the stronger side to get through a push, this allows you to train all sides equally. It will help you overcome your shortcomings and improve your overall strength. Training one limb at a time has a positive impact on your balance. To control the acceleration, you must first stabilize yourself. For eg, pressing with one arm upward forces you to balance your trunk.

Kettlebells workouts at home

Before you begin, you must first determine your objectives so that you can function within the required rep spectrum. 

• Muscle endurance can be improved by using a smaller kettlebell for a few sets of higher reps (15+).
• More hypertrophy and coordination can be achieved by using a heavier kettlebell with several sets of a few reps (5-8).

Choose a kettlebell that is strong enough that you are nearing muscle exhaustion by the end of the set in both scenarios. A lower-body motion, an upper-body motion, and a core/grip exercise will be used with each exercise. These exercises will put the flexibility flexors to the test as you've never seen them before.

Kettlebell Deadlift

Bilateral moves, which require the use of both hands, push you to lift big loads and recruit different muscle groups at the same time. You're working your glutes, back, and center in this case.

How to do a kettlebell deadlift:

Place a kettlebell among your arches and pose with your feet hip-distance apart. Be sure your elbows are above your waist and your hips are well above your knees as you hold the kettlebell knob in both hands. This is the starting spot for your deadlift. Push your head back and down while bracing your spine and holding your back flat. Squeeze the glutes as you raise the kettlebell to stand, firmly digging your heels into the dirt. Return the kettlebell to the floor with a straight spine, keeping your chest from falling past your hips.

One-Hand Kettlebell Deadlift

When you go from a bilateral to unilateral move, you're bringing an anti-rotation aspect. As a result of the mass being shifted on one side, the heart is recruited to keep your weight from spinning. This is also beneficial for increasing stability and preventing injuries.

How to do a one-hand kettlebell deadlift: 

Place a kettlebell across your arches and pose with your feet hip-distance apart. In one hand, hold the kettlebell shaft, keeping your elbows above your waist and your hips above your knees. Create a fist with your other arm, which should be extended to the side or in front of you. Push your head back and down while bracing your spine and holding your back flat. Squeeze the glutes as you raise the kettlebell to stand, firmly digging your heels into the dirt. Return the kettlebell to the floor with a straight spine, keeping the chest from falling below your hips. Until swapping hands, full six reps with each hand.

Kettlebell Goblet Clean

This kettlebell exercise requires the kettlebell to pass in a single straight line, similar to a zipper. Your shoulders and back should be raised, not crouched over, and the elbows should be pointed directly down at your sides at the end of the movement

How to do a kettlebell goblet clean:

Position a kettlebell across your arches and pose with your feet shoulder-distance separated. Be sure your elbows are above your waist and your hips are well above your knees as you grasp the kettlebell handle with both hands. Zip the kettlebell upward in a straight line to your chin, gripping the kettlebell at its roots, while bracing your heart and maintaining your back flat. By digging your heels into the dirt, you will aggressively lift your knees. Return the kettlebell to the floor with a straight spine, keeping the chest from falling below your hips.

Kettlebell Goblet Squat

This kettlebell workout targets your quads and glutes while still stimulating your heart to keep your chest elevated. In a squat, the kettlebell goblet squat is a smart way to make sure you're still engaging the heart.

How to do a kettlebell goblet squat: 

Keep a kettlebell in each of these hands at the points to your chest when standing with your feet shoulder-distance separated. Your knees are bent and pointed downward. Sit down onto your heels and roll your ass back and down, squeezing your glutes and heart. Make sure the feet aren't floating off the ground and are securely planted. Knees and ankles do therefore not cave inward. Hold your back straight and chest lifted when looking ahead, not up or down. To return to the starting spot, push off your feet.

Kettlebell Goblet Lunge

The goblet lunge, like the goblet squat, strengthens the legs and glutes while still putting your posture and endurance to the test. Throughout the movement, you should keep your abs close and your hips square. Injuries may occur if the knees flare out on the sides.

How to do a kettlebell goblet lunge:

Keep a kettlebell in both hands at the points to your chest when standing with your feet shoulder-distance away. The elbows are pointed to the floor. Take a huge move back with your right leg and touch your right knee to the deck, making two 90-degree angles as your front and back thighs, working your legs and glutes. To get back up and keep your feet, push off over your front foot. Alternate legs or do six reps on - leg before flipping.

Kettlebell Dead Clean

Proper set-up is important when doing a dead clean. To avoid lifting with your back, please ensure the bell is placed between your feet but behind your toes, according to Peels.

Begin with your hips over your knees and shoulders over your hips in a deadlift stance. This allows you to get the most strength out of your hips and glutes. Many people believe they can raise the bell up from this spot, but you should drive with your legs off the floor. The bell should ring loudly and next to your body. Imagine a pillar in front of you where you can't make the bell hit.

How to do a kettlebell dead clean: 

Place a kettlebell among your arches and stand to your feet hip-distance away with your toes partially turning out. In one hand, hold the kettlebell comfortably and ensure that your elbows are above your hips and your calves are above your knees. Stretch the other arm out in front of you or to the left. Stand up and clip the kettlebell up to your hip until pulling your elbow down and slamming the kettlebell into a rack stance with your knees. Hold the kettlebell tight to your body to avoid it from slamming against your wrist. Until flipping sides, complete six reps on each hand.

Kettlebell Offset Squat

Please ensure your wrist is smooth and your knuckles are pointing up after you wipe the kettlebell to your side in a rack spot. Consider using the thumbs to hook the kettlebell. The handle of the kettlebell should lie diagonally over your palms and wrist.

How to do a kettlebell offset squat:

A kettlebell offset squat is performed as follows: With one hand from the dead clean, stand with your feet shoulder off and a kettlebell in a rack spot. Create a fist on the left arm, which should be extended in front of you or to the right. Sit down onto your heels and roll your hip back and down, contracting your glutes and core. Make sure the feet aren't floating off the floor and are securely planted. Knees and ankles do therefore not cave inward. Hold your back straight and chest raised when looking ahead, not up or down. To return to the starting spot, push off your feet. Until moving weapons, complete six reps.

Good luck, you got this!

by Rita