Kettlebell Rows
\n<\/strong><\/h2>\n– Grab a kettlebell in your right hand and stand up straight.
\n– Step your left foot forward about 60 \u2013 100 centimetres and place it firmly on the ground.
\n– Straighten your back leg and lean forward. Place your left hand firmly on your left quad (straight line from rear ankle to shoulders).
\n– Keeping that position, slowly pull the dangling kettlebell in your right hand up to your chest \u2013 hold \u2013 then return it to the dangling position. Repeat.<\/p>\n
What muscles does work? abdominals, biceps, shoulders, upper back<\/p>\n
Squat-Curls
\n<\/strong><\/h2>\n– Stand with your feet shoulder width apart, holding the kettlebell on both sides of the handle close to your chest.
\n– Slowly squat<\/a> down until your thighs are parallel to the floor.
\n– Hold the deep squat, then perform a double bicep curl<\/a>.
\n– Once you\u2019ve returned the kettlebell to your chest, stand up slowly from your squat. Repeat.<\/p>\nWhat muscles it works on: legs, abdominals, biceps, upper back<\/p>\n![\"Trifocus](\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2019\/03\/kettlebell-squat-curl-600x483.jpg\")
*image courtesy of www.self.com<\/figcaption><\/figure>\n <\/p>\n
Kettlebell Lunge-Ups
\n<\/strong><\/h2>\n– Stand with your feet together, holding a kettlebell above your head in your right hand.
\n– Extend your left arm out to your side (you\u2019ll need this for balance).
\n– Bend your legs slightly at the knee, then step backwards around 60 to 100 centimetres with your left foot. You should be in an extended lunge position.
\n– Hold for two seconds, then step back to you starting position. Repeat. (Try and keep your eyes on the kettlebell throughout this process.)<\/p>\n
What muscles it works on: abdominals, legs, shoulders<\/p>\n
Tricep Press
\n<\/strong><\/h2>\n– Stand in a boxers pose to start (one foot slightly behind the other and to the side).
\n– Hold your kettlebell by the horns with both hands, with these extended above your head with your arms straight.
\n– Slowly, bend your arms at the elbows and lower the kettlebell behind your head until your forearms are parallel to the floor.
\n– Hold for two seconds, then lift the kettlebell back to the starting position. Repeat.<\/p>\n
The muscles that this exercise works: shoulders, triceps, abdominals<\/p>\n
Kettlebell Push-Press<\/strong><\/h2>\n
\n<\/strong>– Stand with feet shoulder width apart, holding the kettlebell in your right hand at chest height (kettlebell should be on outside of hand).
\n– Lower into a deep squat, then as you rise again \u2013 extend your right arm up and boost the kettlebell.
\n– Hold for two seconds, then return the kettlebell back to shoulder height. Repeat.<\/p>\nWhat it works: abdominals, triceps, shoulders, legs<\/p>\n
Contact Trifocus Fitness Academy<\/a><\/h2>\nThe kettlebell may not look like much but it is extremely powerful! To learn how to harness the power of this piece of equipment check out Trifocus Fitness Academy\u2019s Online Kettlebell Course<\/a>. With the knowledge that this provides you, under your belt, you\u2019ll be guaranteed to go far!<\/p>\n
\n– Step your left foot forward about 60 \u2013 100 centimetres and place it firmly on the ground.
\n– Straighten your back leg and lean forward. Place your left hand firmly on your left quad (straight line from rear ankle to shoulders).
\n– Keeping that position, slowly pull the dangling kettlebell in your right hand up to your chest \u2013 hold \u2013 then return it to the dangling position. Repeat.<\/p>\n
\n<\/strong><\/h2>\n
– Stand with your feet shoulder width apart, holding the kettlebell on both sides of the handle close to your chest. What muscles it works on: legs, abdominals, biceps, upper back<\/p>\n <\/p>\n – Stand with your feet together, holding a kettlebell above your head in your right hand. What muscles it works on: abdominals, legs, shoulders<\/p>\n – Stand in a boxers pose to start (one foot slightly behind the other and to the side). The muscles that this exercise works: shoulders, triceps, abdominals<\/p>\n What it works: abdominals, triceps, shoulders, legs<\/p>\n The kettlebell may not look like much but it is extremely powerful! To learn how to harness the power of this piece of equipment check out Trifocus Fitness Academy\u2019s Online Kettlebell Course<\/a>. With the knowledge that this provides you, under your belt, you\u2019ll be guaranteed to go far!<\/p>\n
\n– Slowly squat<\/a> down until your thighs are parallel to the floor.
\n– Hold the deep squat, then perform a double bicep curl<\/a>.
\n– Once you\u2019ve returned the kettlebell to your chest, stand up slowly from your squat. Repeat.<\/p>\nKettlebell Lunge-Ups
\n<\/strong><\/h2>\n
\n– Extend your left arm out to your side (you\u2019ll need this for balance).
\n– Bend your legs slightly at the knee, then step backwards around 60 to 100 centimetres with your left foot. You should be in an extended lunge position.
\n– Hold for two seconds, then step back to you starting position. Repeat. (Try and keep your eyes on the kettlebell throughout this process.)<\/p>\nTricep Press
\n<\/strong><\/h2>\n
\n– Hold your kettlebell by the horns with both hands, with these extended above your head with your arms straight.
\n– Slowly, bend your arms at the elbows and lower the kettlebell behind your head until your forearms are parallel to the floor.
\n– Hold for two seconds, then lift the kettlebell back to the starting position. Repeat.<\/p>\nKettlebell Push-Press<\/strong><\/h2>\n
\n<\/strong>– Stand with feet shoulder width apart, holding the kettlebell in your right hand at chest height (kettlebell should be on outside of hand).
\n– Lower into a deep squat, then as you rise again \u2013 extend your right arm up and boost the kettlebell.
\n– Hold for two seconds, then return the kettlebell back to shoulder height. Repeat.<\/p>\nContact Trifocus Fitness Academy<\/a><\/h2>\n
![\"Trifocus](\"https:\/\/trifocusfitnessacademy.co.za\/wp-content\/uploads\/2018\/09\/Footer-600x140.jpg\")
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