Women's Fitness

KETTLEBELL FRONT SQUAT

Areas trained:THIGHSGLUTES

Technique

➤With feet slightly

wider than

shoulder-width

standholding

a kettlebell close

to your chest.

➤Bendknees

slightly forward

while allowing

hipsto push

back behind

keeping your back

strongand knees

pointingin the

same direction

asyour feet.

Keeplowering

into the squat

until your thighs

are just past

parallel to floor.

➤Pushthrough

your heels

and return to

standing

thenrepeat.

September 20 16 |womensfitness.co.uk 67

FLOOR DUMBBELL CHEST PR ESS

Areas trained:CHEST SHOULDERS TRICEPS

KETTLEBELL SWING

Areas trained:GLUTES HAMSTRINGS BACK CORE

Technique

➤Holding a

dumbbell in each

hand with arms

at 90degrees

and triceps

resting onthe

floor lie flat on

your backwith

knees bent and

feet firmly on

the floor.

➤Extend your arms

to pushthe

dumbbells up

towards ceiling.

➤Pause and

retract backto

starting position

thenrepeat.

PRESS-UPBURPEE

Areas trained:GLUTES

THIGHSCORE CH EST

TRICEPS

Technique

➤Begin in a

standing

position then

dropdown and

place your

handson

the ground.

➤Keeping

your arms

extended kick

your feet back

into a plank.

➤Bendyour

armsto lower

your chest as

far aspossible.

➤Pushbackup

to the start.

➤Immediately

jumpyour feet

backtowards

your hands.

➤Jump upas

highasyou

can and land

straight into

another rep.

SAFETY TIP

Don’t let your

upper back round

• ke ep a strong
  posture
  throughout

SUPERSET 4: CARDIOBLAST

SUPERSET 3

into the squat

until your thighs

parallel to floor.

SAFETY TIP

Don’t let your

upper back round

• keep a strong
  posture
  throughout

TRICEPS

Technique

➤ Begin in a

standing

position then

drop down and

place your

hands on

the ground.

➤ Keeping

your arms

extended kick

your feet back

into a plank.

➤ Bend your

Technique

➤Holding a

kettlebell between

your legswith

both hands in

anoverhand grip

stand with feet

shoulder-width

apart knees

slightly bent.

➤Keeping the natural

archin your lower

back bend your

hips backuntil

the kettlebell is

between and

behindyour legs

thensqueeze

your glutesto

extend your hips

dynamically to

swing the weight up

to aroundeyelevel.

➤Let the kettlebell

swing backwards

betweenyour legs

asyou bend your

hipsand slightly

bend your knees.

Use the momentum

gainedto swing

straight into

another rep.

SAFETY TIP

Try not touse your

upperbody to swing

the kettlebell – the

movement of your

hips and glutes

should create the

momentum

SAFETY TIP

Keep your hipsin

line with the rest of

your body during

the plank/press-up

phase

SAFETY TIP

Ensure both

dumbbells are

pressed and

lowered at the

same tempo