Consistent cardio workout will help you burn fat, but sometimes not in the areas that you want. Although back fat is stubborn, it is possible to get rid of. When working out your back, be sure to go slow in order to feel the workout and to not pull or strain any muscles.
Power Plank Row
Get in plank position on your hands and toes. Grab a kettle bell or a 5 to 8-pound weight with your right hand. Bend your elbow just like the last exercise until it reaches your torso. Bring the weight back down and repeat, holding yourself up the entire exercise. Do 10 to 15 reps for each arm.
Hold a 5 to 8-pound dumbbell in each hand (whatever weight you can handle – as long as it’s the same weight in each hand). Bend your upper body until it’s perpendicular to your lower half and parallel to the floor. Keep your feet together and bend your knees slightly. Start with the weights hanging down and bend your elbows until they reach your torso. As you lift, don’t raise your shoulders to your ears. Do three sets of 10 reps.
Dumbbell Shoulder Shrug
Hold a 5-pound dumbbell in each hand and stand with your feet shoulder-width apart. Lift both shoulders up at the same time. Keep elbows straight and abs tight the entire workout. Hold for five seconds, and repeat 10 times.
Cat and Camel
Get on your hands and knees and start by arching your back upwards, creating an upside down U. Hold for five seconds. Bring your back down past where you started to allow your back to drop, creating a U shape. Hold for five seconds. Repeat 10 to 15 times for at least two sets.
The cobra is very similar to the superman. Lie down on your stomach, but instead of having your arms outstretched in front of you, place them straight down alongside your body. Lift your chest and legs off the floor, keeping your feet together. Raise your arms up and back. Hold for five seconds. Repeat eight to ten times.
Lie down on your stomach on a bench and have someone hold your feet. Slide yourself forward until your hips hang off and hold your upper body up. Your upper body should be raised higher than your lower half as if you’re on a hyperextension bench. Cross your arms in front of your chest and lower your upper half down until your hamstrings get a good stretch and you’re close to the floor. Keep your back straight the entire time. Bring your upper body back up to its starting position. Repeat 10 to 15 times.
SPRI Deluxe Vinyl Kettlebell (Red, 10-Pound)Use for squats, throws, cleans, jerks, snatches and rotational swings. The SPRI Kettlebells have handles designed for comfort and fully vinyl coated iron bells to help protect floors. Ideal tool for both personal and group training. Available in 5, 8, 10, 12, 15, 18, 20, 25, 30, 35, 40, 45, 50lbs.
Here are 7 favorite fitness accessories that make for a perfect home gym. You can go with just one thing or even all of them! TRX Suspension Trainer: This allows you to do thousands of exercises using your body weight and you can anchor it to a door at home.
You can check out my review of my favorite TRX class here. Bosu Ball stand on it while doing shoulder presses, curls or squats to get an added core bonus or use it for some killer crunches.
Kettelbell or Kettelbell Set:
This is one of the best pieces of fitness equipment out there! You’ll get a cardio burn (up to 20 calories per minute!) plus strengthen and tone every muscle in your body. But make sure you learn how to use it with proper form first so you don’t get injured!The Kettlebell exercises are a serious physical workout that is great if you have been trying to find the streamlined answer to develop lean muscle and lose fat. The kettlebell exercises are gaining in popularity and are seen by professional trainers; as a very effective workout program. The exercises are regarded to be very effective for weight loss and for increasing one’s muscle mass, stamina and endurance. The best thing about the exercises is that they involve the movement of large muscle groups and comes up as a complete workout for the whole body.
It always great to have a few sets of dumbbells at home. I like these since the vinyl covering will help protect your floor from scratches. Adding a pound of muscle mass will cause you to burn up to 50 extra calories per day, even when you are just sitting down. Imagine how much faster you could lose weight if you replaced 10 lbs of fat with muscle? Plus, on a normal diet, you lose muscle mass along with the fat. This slows your metabolism and causes you to gain weight when you eat normally again. If you add muscle mass instead, you keep burning more calories and are more likely to keep the weight off.
10 calories per minute…simple, easy, effective cardio in a hurry! This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport – tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.
Bodylastics Resistance Bands:
These are a great compliment or alternative to dumbbells and I love this Bodylastics set since it has many different levels of resistance. In fact, you can even stack a few together to really feel the burn! Plus it comes with door anchor attachments and the bands are super strong so you don’t have to worry about them breaking.
Perfect for core work, sit on it for shoulder presses, lay down for chest work, prop your feet on it for pushups or use it against the wall for squats. It’s an inexpensive accessory that will really amp up your workouts! An exercise ball fitness program will give you a total body workout that will target core muscles, such as the abdominal, hips, and lower back. The exercise ball workouts require the muscles to constantly work to keep you balance giving muscles a consistent workout. The benefit received from the Exercise ball workouts are huge it improves postured, increases weight loss, builds muscle mass while toning sculpting your body.
The Kathy Smith Kettlebell Solution is a full range -of-motion toning, stretching, strengthening, weight loss, wellness package for adults of any fitness level and any age. The system uses kettlebells. Kettlebell training is an old school exercise that is now emerging into the mainstream with personal trainers and gyms. Many celebrities cite kettlebell training as the exercise that changed their bodies by sculpting, toning, and burning fat. The Kathy Smith Kettlebell Solution is designed for kettlebell beginners, so the two soft kettlebells are light weight. They are sand filled with a soft outer shell that won't scratch floors like a cast iron kettle bell could. The grip and kettlebell shape, however, mimic the traditional kettlebell design with a large easy-to-grip handle for two handed work and a stable rounded base to accommodate pushups.
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Planks are awesome for your core and rows give you that sexy back for backless dresses so why not try the two together? Start in a plank position with your hands on two kettlebells (dumbbells work great too). Keeping your elbow close to your body, lift one kettlebell up. Repeat on the other side. Dude tip: Try not to rotate your hips out when you lift the 'bell.
Chin-up Pullup Bar Upper Body Exercise for P90x WorkoutBuilt for durability and comfort, this is the ultimate muscle fitness training tool to strengthen and develop your shoulders, back, arms, and abs, and more. There's no better way to take your upper-body workout to the next level.
The kettlebell swing fitness move works the shoulders, back, hips, glutes, inner thighs, and hamstrings.
- Grab a kettlebell with both hands and stand with your feet shoulder-width apart.
- Squat down until your thighs are nearly parallel to the floor. Then immediately stand back up, swinging the kettlebell out and up until it’s at shoulder height.
- As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs. That’s 1 rep; continue swinging for 10.
Start your kettlebell workout today and click here to a great price on a kettlebell and workout dvd.
Get more information on the kettlebell fitness program.
The ancient Greek Goddesses were famous for their vigorous and vibrant strength, their power, their grace and their physical elegance.
Now you have a realistic chance to make even a Greek Goddess green with envy as you match if not surpass them for athletic grace and high performance!
In this superbly produced, interactive, menu-based DVD, Senior Russian Kettlebell Instructor, Andrea Du Cane challenges and inspires you to seize that ideal of elegant strength and make it your own.
Andrea s powerful array of authentic kettlebell workouts, plus cool downs and stretches, are guaranteed to reward you with greater energy, greater well being, greater strength and a superb figure. Fit for the Goddess you know you are!
Choose from a wide variety of Upper Body, Lower Body, Abs and Cardio workouts, then mix and match to create your own customized training program for godly perfection. Your results will be strictly divine...
Or simply follow along with one of the six Goddess Workouts for a complete, carefully targeted session designed to carve away the fat and sculpt lean, toned muscles ready and willing to take on the world and win it all. Just like Athena... Just like Nike...
Once the hard-kept secret of elite Russian athletes, special forces and manly men, the kettlebell is now becoming the preferred tool for women who are tired of being merely human and tired of mediocre results and who demand fast fat loss, high energy and exceptional physical performance, now! Let Andrea show you the way...
- Receive inspiring, first-class personal instruction from one of the nation s top female kettlebell athletes.
- Renew yourself with a constant variety of targeted, high-yield workouts that meet your changing needs.
- Redefine your body and exceed your mortal limits, with the divine challenge of Andrea s patented Goddess Workouts.
Kristann Heinz, MD, RKC discusses the Medical Benefits of Kettlebell Training and Pregnancy and Kettlebell Training
While it is possible for beginners to immediately follow along with The Kettlebell Goddess workouts, Andrea strongly recommends that Goddess-newbies study the Quick Start Review of the fundamental kettlebell drills before jumping in:
Quick Start Review
Swing, Clean, Military Press, Front Squat, Windmills, Power Breathing
Artemis: Upper Body
Auxesia: Lower Body
Athena: Full Body Strength
Callipygos: Legs & Butt
Nike: Cardio & Endurance
Odyne: Strength & Cardio Kick-Butt
Joint Mobility Warmup
Upper Body A
Military Press Lat Pulls Bent Arm Pullovers
Upper Body B
See Saw Press Windmills Renegade Rows
Upper Body C
Side Press French press Chest Press & Fly
Lower Body A
Front Squats Dragon Walks Side Lunges
Lower Body B
Box Pistols Step Back Lunges Suitcase Deadlifts
Lower Body C
One Legged Deadlift Overhead Squat Good Mornings
Standing Power Breathing Get Up Situps Slow KB Twist
Power Breathing Crunch or Situp Russian Twist Half Roll Back
Swings Double Swings Double Cleans Figure 8s to Catch
Snatches Swing-Catch-Squat 1-Swing, 1-Clean, 1-Snatch Rolling Deck Squats
Swing- Clean-Snatch Snatch-Clean-Swing Snatches Walking Swings
Cool Down Stretches
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RKS Kettlebell WorkoutRKS is a full body workout that increases ones strength, endurance, flexibility and cardiovascular conditioning, all while simultaneously melting away... Read More >
Have you tried the kettlebell exercise program? It is a great program to get into shape and also lose weight?
The Gofit 10-pound yellow kettlebell with vinyl coating, iron core training dvd and exercise booklet.
save 41% on the kettlebell from Amazon.com
list price: $34.99
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Cathe Power Medicine Ball and Kettlebell – 8 lbs
VINYL-DIPPED KETTLE BELL; INCLUDES INTRODUCTORY TRAINING DVD & BOOKLET;20 LBS;BLUE
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Have you heard of the Kettlebell workout program? You will burn fat with this exercise!
Start Losing Weight and building muscle with this Kettlebell Exercise Move below “The Snatch & Pull Move”.
The kettlebell is a ball of iron with a handle that comes in many sizes. It is a great fitness program to lose weight while toning and sculpting your body. It can workout all major part of the body!
You may have heard of the kettlebell or seen it, and thought it seems intimidating, or even awkward, but actually many people find it to be effective, fun and easy to use.
Once you get the hang of being able keep yourself balanced during your workouts, you will then start to really enjoy it, and find it to be an effective fitness program.
It is recommended that beginners start out with a 10 pound kettlebell and don’t increase the weight until you can do the move perfect.
The GoFit 10-Pound Yellow Kettlebell with vinyl coating with training DVD is perfect for beginners. Get stated and purchase this below.
Here’s a great exercise move to start out with:
Snatch Pull & Push-Press
Body Workout Benefits:
Works shoulders, back, arms, hips, glutes, and hamstrings
Snatch and Pull Kettlebell Move
- Grab a kettlebell and stand with your feet shoulder-width apart, toes turned out about 45 degrees.
- Place the kettlebell on the floor between your feet. Stand up and lift the weight to chest height.
Grab the sides of the handle and push the kettlebell straight overhead.
- Lower it to your chest and assume the original grip before returning to start. That’s 1 rep; do 10.
Repeat the above move 10 time, resting 30-60 seconds.
Get more kettlebell moves and Videos @ Shrinktheplanet-weightloss.com
Start your kettlebell fitness program and save on a kettlebell with dvd.
VINYL-DIPPED KETTLE BELL; INCLUDES INTRODUCTORY TRAINING DVD & BOOKLET;20 LBS;BLUE
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