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| Empowerment Brand

AT HOME KETTLEBELL & CORE WORKOUT

In La Casa, you can do this.

All you need:

  • 1 Kettlebell 10-15lb recommended (10 for beginners) or Dumbbell substitute OR start with bodyweight
  • Mat or Carpet

1

THE WORKOUT

….1 after the other, rest 1 minute ONLY at end of circuit.  Repeat 2 more times, total of 3 times.  *See form ques to right of exercise

 

  •  15 Body Squats                                                                    *sit back on heels so toes almost come up off ground, keep chest up, inhale way down, exhale up
  • 20 single leg lunges with kb in opposite hand             *take wider steps to hit glutes, shorter to hit quads (choose your poison)
  • 20 single leg lunges with kb in other hand and leading with other foot
  • 10 push planks on mat or carpet                                     *begin in plank form on forearms, one arm at a time, push up on your wrists, DON’T sway hips, keep core tight
  • 10 cossack squats with kb in hands per side                 *see video demo of me performing them here.  beginners, this is tough on glutes, if this is tough for you, it’s an excellent way to know you should work your tush more!  Most people do need more glute training, so don’t feel weak, bad or down about it if it’s tough.   Also see picture demos below to show form.
  • 20 alternating plank leg crossovers                                *start in a plank on hands, keep butt level with rest of body, one leg at a time, cross your knee over to opposite side of body and then switch legs
  • 20 kettlebell swings
  • 15 squats with kb in both hands, arms bent                 *keep chest up always while squatting, sit back on your heels
  • 15 reverse crunches on mat                                              *form here
  • If you’re really feeling fierce, add in 1/4 mile jog at moderate pace

Rest 1 minute, repeat 2 more times.

 

cossack

COSSACK SQUATS…SIT BACK ON HEELS AND KEEP CHEST UP

heelsplank crossover

PLANK LEG CROSSOVERS

method

THE METHOD TO MY MADNESS AT HOME:

GET A LARGE MIRROR, RECYCLED OR A BEHIND THE DOOR CHEAP MIRROR AND PUT IT UP IN YOUR WORKOUT

SPACE SO YOU CAN SEE YOURSELF AS YOU SQUAT OR RUN, IT HAS ALWAYS HELPED ME TO ***FOCUS ON ***ME & WHAT I’M DOING

VS. THE PAIN.   GET FIERCE!!!

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  449. Avatar

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  450. Avatar

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  451. Avatar

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    The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

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    Thanks a lot for the blog.Really looking forward to read more. Really Great.

  455. Avatar

    Really enjoyed this article post.Really looking forward to read more.

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    Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.

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    Thanks-a-mundo for the post.Really thank you! Awesome.

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    Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.