Women’s Fitness Australia — May 2017

Keep your

stomach

tight and

don’t take

your eyes

off the

kettlebell

Make sure

your knees

track over

your toes in

the squat

Don’t let

your upper

body

collapse as

you lower

Technique

■ Keeping your body upright

and stomach tight, step one

leg back, across and behind

the other, lowering into

a curtsy position.

■ Return to the start and

repeat for 10-15 reps per side.

Technique

■ Start at the bottom of

a mid-stance squat and

pulse three times.

■ Jump up as high as you can.

■ Land softly, bending the

knees, and go straight into

another rep for 10-12 reps.

Technique

■ Start as close to the bench

as you can with one foot

placed on the step.

■ Drive through your heel to

get to the top and pull your

other knee up and hop.

■ Return to the start position

and repeat for 10-15 reps on

each side.

Technique

■ Tighten your stomach and hop quickly

for 10 reps. Use your arms to drive through.

■ Switch legs to come back.

■ Repeat 4-6 times.

CURTSY LUNGE

GREAT FOR: BOTTOM, FRONT THIGHS 

THREEPIKE SQUAT JUMP

GREAT FOR: BOTTOM, FRONT THIGHS, CALVES

STEPUP WITH A HOP

GREAT FOR: BOTTOM, FRONT THIGHS,

REAR THIGHS, CALVES

HOP DRILL

GREAT FOR: CALVES, CORE

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Technique

■ Holding a kettl ebell with

both hands, stand with your

feet hip-width apart, tilt

your hips back and allow

the kettlebell to swing

backwards through

your legs.

■ Explode forwards,

sending the kettlebell up

and forwards to eye-height.

■ As it swings back down,

go straight into another rep

and repeat for 12-15 reps.



KETTLEBELL SWING

GREAT FOR: BOTTOM, REAR THIGHS, BACK, CORE

Use a

higher bench

for more of

a challenge

 

 



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WORDS

AMANDA KHOUV

PHOTOGRAPHY

HENRY CARTER

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