LisaMarie Barrozo

Chris Hendry

Tiffany

OMG....it
 Was killer!!! Awesome workout.

Full body workout 

Equipment needed:
Kettlebell(s)
Stability ball

Read all form cues to get the most out of this workout!! 🖤🖤🖤

#StayMindfullyFit

Full body workout 

Equipment needed:
Kettlebell(s)
Stability ball

Lighter weight kettlebell. 

Use this as a warmup for your hips and to open up your shoulders. 

Keep your core tight as you circle the kettlebell around your head. The stretch comes from your shoulders and upper back (not from arching your back)! 

Feet slightly outside your shoulders & toes forward. 

Initial movement is hinge, push weight into the back of your legs (keep big toes down),make room for your hips to come down below your knees.  

Remember to breathe!

Kettle Bell Squat / Shoulder Opener & Core Circle

Keep the same lighter weight kettlebell or take it up a notch! 

Same cues as last exercise...

Shoulders externally rotated (DO NOT round your shoulders forward). 

Hold the weight high enough so that you feel your CORE before you start! This will ensure you’re doing it right and getting the benefits. 

If you don’t feel your core, tuck your butt and make sure you’re not arching your back.

Front Squat with Kettle Bell

Start with a lighter kettlebell for this one & work your way up to a heavier weight gradually. 

Feet - hips width apart. 

Shoulders and hips square to front wall / then to floor as you hinge. NO TWISTING. 

MAKE SURE YOU FEEL YOUR CORE AND THE BACKS OF YOUR LEGS. 

Quality movement over quantity. You’ll get more out of doing less correctly. 

Kettlebell swings in between legs, keeping shoulders and hips square, then using momentum from your HIPS and GLUTES you thrust the weight overhead.

Make sure your elbow stays straight! (Micro-bend in elbow is ok) but you want to make sure your tricep is turned on! 

Do 10 on each side! 

For the lunge make sure the kettlebell, shoulder, hip, and back knee are all in one straight vertical line!

Single Arm Swing to Reverse Lunge

POWER from those glutes! 

Do some hip hinges without weight first- make sure you’re pushing your body weight back into the backs of your legs and that you are using your core. 

The knees only bend enough so that you feel the backs of the legs. Think more about driving the knees out to the sides (keeping your big toes DOWN) rather than thinking of bending your knees. 

Weight comes to shoulder height or just below shoulders and swings between legs... watch your junk 😉 

Be mindful of the weight shift in your feet (front to back- but keeping all 4 corners of your feet down at all times) 

Once you get the rhythm down it’s a lot of fun and super challenging. 

Make sure not to round your shoulders forward! Resist the urge!

Kettle Bell Swing

This is a tough one but you can do it!!!

Elbows and wrists in line with shoulders - don’t let hands touch. This will help set your shoulders in to an externally rotated position...

Think of pushing yourself away from the ball

Start on your knees, straightening 1 leg at a time into your plank.

If your glutes are engaged, your core probably is too! 

Think nipples to hips, then pull your shoulders back against that!

One rep = 2 knees and 1 jack!!

Stability Ball - 2 Knees in, 1 Jack

Same cues as the last stability ball exercise! 

But this time circle your arms as one entity in the same direction! 10x each direction. 

DO NOT move your hips!

Glutes engaged! 

Energy out through the top of your head and the bottom of your feet !!

Stability Ball Core Circles

Shoulders over wrists or slightly in front of wrists, NOT BEHIND WRISTS. 

Flat back, externally rotate from tops of shoulders (do NOT round your shoulders forward or arch your back). You shouldn’t feel tension in front of shoulders, pull the shoulders back to connect them to your lats (sides of body) which connects to your core! 

Pelvis in neutral position. Glutes engaged. Back leg straight, drive front leg as far forward into chest as you can! 

Imagine you have 2 strings, one attached to the top of your head, one to the bottom of your feet. Imagine they are pulling away from each other making your body long. This will create the proper stability and opposition for this exercise!

15 on each side alternating!

FULL BODY BLASTER - Strength Workout Kettle Bell / Stability Ball

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