Kettlebelll Ab Wind Mill For a Twist on Abs

Tired of crunches, sit ups, planks and leg raises?  Try the Kettlebell Ab Windmill!  This is one of those exercises that you think can't possibly work because it doesn't look like an ab exercise, but as we know, sometimes those are the best for you.  Beware, it'll work so well you may begin to have fellow gym goers following your moves!  Here's how it goes:

Directions: Complete each set doing windmills on both your left and right sides.  Rest 30 seconds and repeat 2 more times for a total of 3 sets.  Incorporate this into your ab workout 2-3 times a week.

Complete 3 sets of 15 reps per side

1.) Hold a light kettlebell or dumbbell in your right hand and extend your arm so it is straight above your right shoulder and your elbow is straight.
 2.) While keeping your eyes on the dumbbell the whole time and your abs contracted (squeezed) slowly reach your left hand down towards the ground and bend like you're doing a side crunch.
3.) Only bend your left knee (not your right) slightly until your left hand touches the ground.
4.) Keeping your eyes up on the kettlebell, use your obliques (side abs) and abs to slowly push back up to a starting position. 

Sounds easy enough, but I can guarantee your abs will be sore the next day!  Good luck, and until tomorrow spend Everyday Living Fit!

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3 Week Full Body Workout!

Spring is coming quickly!  Pretty soon the snow will be melted, you'll open up the windows and it'll be time for shorts and t-shirts.  Everyone wants to feel comfortable when the summer clothes come out.  Here's a perfect full body workout for EVERYONE that will get you  more than ready for spring! 

Directions: Do this workout 3 days a week with a day of rest in between each workout.  Exercise explanations in "30 Minute Leg Blast" and "Build a Bullet Proof Chest" under the Workout tab and also at the bottom.   

Workout

3 x 12 Jumping Lunges SUPERSET Bodyweight Squats

3 x 12 Bosu Ball Straight Leg Dead Lifts SUPERSET Lying Fitness Ball Leg Curls

3 x 12 Standing Calf Raises SUPERSET 3 x 60 seconds Fitness Ball Planks

3 x 12 Bosu Ball Push Ups SUPERSET Fitness Ball Back Flies

3 x 12 Dumbbell Bicep Curls-to-Shoulder Press SUPERSET Behind the Head Tricep Extension

3 x 12 Lat Pull Down SUPERSET Standing Lat Pull Through

3 x 15 Fitness Ball Crunches SUPERSET Side Planks

3 x 15 Lying Twisting Hip Raises 

Good luck and enjoy!  In no time you'll be ready for spring!

Until tomorrow, spend Everyday Living Fit!

Exercise Explanations

Dumbbell Bicep Curl-to-Shoulder Press:  Sit on a bench with a pair of dumbbells.  Do a bicep curl, then at the top of the curl switch into a shoulder press.  Lower and repeat.

Lat Pull Throughs: After you complete the lat pull downs with the cable lat pull downs, drop to a lower weight.  While standing up and keeping your elbows bent at a 45 degree angle you're going to pull the weight down and pull your elbows through your back and pinch your back together.

Lying Twisting Hip Raises: Lie flat on your back with your legs pointed towards the ceiling.  Raise your hips towards the ceiling.  While doing so twist your hips like a corkscrew.  On the next rep twist the other way.

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