Lunge and press
Start with the weight or kettlebell to the right side, feet shoulder-width apart and abs on. Take a long step forward into a lunge position with your thigh at 90 degrees, parallel to the floor. Take care that your knee is not over your toe.
Next, press the kettlebell/weight above your shoulder in a controlled movement, breathing out as you do this, then return the weight to the hips and step back with feet shoulder-width apart. Repeat on the other side.
Master this first before you go for speed and twists or advanced techniques.
Sumo squat with kettlebell
Start by taking an excessively wide stance. The more your feet are apart, the more you activate your glute muscles and not your quads (front of thighs).
Point your feet to 45 degrees away from your body. Holding the kettlebell in front of you (arms should not be flexed), with your core engaged and your back kept straight, bend
your knees and send your hips backwards, lowering your body and the kettlebell as far as you can without compromising your posture. Try to get the weight all the way to the ground without actually touching it.
Rise back to your starting stance, squeezing your butt at the top of the movement. That’s one rep.
Aim for 4 sets and 15 reps.
Added challenge: Superset this exercise with 10 reps of jump squats after each set. Using no weight, do the exact same movement but when rising from the squat, jump into the air, bringing your feet off the ground.
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The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
