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Archive for April, 2011

Here’s an exercise that you can do with kettle bells and a bosu ball.  First, squeeze your abs and bend down to grab the handles of two kettle bells with an overhand grip.  Continue to squeeze your abs and buttocks as you come to a standing position.  Curl both kettle bells as if to do a bicep curl and hold the position when the kettle bells reach your shoulders.  Now step up onto the surface of a bosu ball.  Stand perfectly straight.  Your feet should be about shoulders width apart.    Now make sure to squeeze your abs, glutes and your thighs as you press your right arm up until it is straight overhead.  Lower your arm to the previous position and then press your left arm up in the same way.  Be sure to keep your balance on the ball by continuously squeezing your abs, buttocks and thighs.  Repeat the exercise for 2 sets of 12 repetitions (on each arm) to start.

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Try doing an alternating press using two kettle bells of the same weight.  Begin by standing straight with your feet about shoulders width apart.  Squeeze your abs, your glutes and your thighs as you bend at the waist.  Bend down to grab the handles of both kettle bells with an overhand grip.  Continue to squeeze your abs and buttocks as you come to a standing position.  Curl both kettle bells as if to do a bicep curl and hold the position when the kettle bells reach your shoulders.  Now make sure to squeeze your abs, glutes and your thighs as you press your right arm up until it is straight overhead.  Lower your arm to the previous position and then press your left arm up in the same way.  Repeat the movement for 2 sets of 12 repetitions (on each arm) to start.

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