0:00
bless of women are scared to Train with
0:02
heavy weights if you just want to turn
0:04
your body and stay fit
0:05
I recommend training with a kettlebell I
0:07
am now going to show you a few exercises
0:10
as you can put together in your routine
0:12
these exercises work your muscles and
0:15
also provide cardio once you have
0:17
stretch and warmed up start with a
0:19
kettlebell swim get into wide stance and
0:22
hold the kettlebell with both hands make
0:24
sure you push yourself up with your legs
0:26
and push your hips forward use the
0:28
momentum from the swing to raise your
0:30
arms make sure you always keep your
0:32
heels on the ground gently bring the
0:34
kettlebell down and repeat this motion
0:36
12 to 15 times this next exercise really
0:41
wrote your glutes widen your stance and
0:43
point your toes out like so to start to
0:46
sumo deadlift keep your back straight
0:47
shoulders Square and chest up on the
0:50
upwards motion squeeze your buttocks to
0:52
make sure you work the correct muscle
0:54
group you can take this at a next battle
0:57
by including a shoulder raise make sure
1:00
you bring your elbows up first and hold
1:02
the upright position for a second before
1:07
the Russian twist is my favorite
1:09
exercise to work my core to start this
1:11
exercise I take a seated position and
1:13
raise my legs I lean back just a little
1:16
bit and rotate my torso from side to
1:18
side stripping the kettlebell when you
1:21
twist look behind your shoulder to
1:22
ensure you're getting full range of
1:24
movement so you engage every muscle in
1:26
your core max I will show you a pull
1:29
exercise to work your upper body since
1:32
you have to get yourself into a push-up
1:33
position this exercise not only roasts
1:35
your biceps rear delts in fact but you
1:38
also engage your core make sure you keep
1:40
your hips fixed and the ROI turning them
1:42
while you pull up the kettlebell after
1:45
six reps change sides and avoid lowering
1:47
your knees for the last exercise I'll
1:49
show you a reverse lunge with a twist
1:51
once I step back a pasta kettlebell
1:54
under my front light to my other hand
1:55
the hardest part of this exercise is to
1:58
keep your balance to improve your
2:00
stability keep your shoulders Square and
2:02
chest out try to always keep your weight
2:05
on your front leg once you have learned
2:08
each exercise I recommend repeating the
2:10
routine two to three times to get a
2:12
great full-body workout my name is anya
2:14
tyler another my protein FC
