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by Kettlebell Country Girl on Jun 11th 2017

Here is a nice warm up routine you can go before or after a workout.  This is a great exercise for anyone who wants to improve their shoulder mobility. 5 exercises with 10 repetitions each. 1. Chest opening 2. Overhead Pull Down and Stretch 3. Overhead and Side to Side 4. Fly 5. Triceps Overhead Pullover ...

by Kettlebell Country Girl on Sep 25th 2016

This is a total body healthy joints workout. Good for your shoulders, hips, and your back. You can do this before or after a workout. For best results perform 3-5 rounds of 5-10 repetitions of each movement. Let’s do this! 1. Bird Dog 2. Thoracic Opening 3. Hips Opening 4. Superman to Plank 5. Shoulders/Chest Opening 6....

by Kettlebell Country Girl on Aug 18th 2016

Planks don’t have to be boring. Try these 10 variations to build up a strong core! For best results perform 3 rounds with 15-30 sec of each. 1. Superwoman to a plank 2. Alternating elbows and palms 3. Alternate side plank 4. Alternate foot to the side 5. Side leg lift 6. Knee to chest 7. Side dip 8. Shoulder top touch 9....

by Kettlebell Country Girl on Aug 7th 2016

If you are tired of the same old cardio exercises then try this intense and challenging workout to get your heart rate up and blood flowing. These are just 8 exercises, do each one for 30 seconds. For best results perform 5 rounds each. Let’s Go! 1. Burpees 2. Half way squat thrust 3. Power mountain climbing 4. Jump...

by Kettlebell Country Girl on Jul 16th 2016

A series of exercises to help strengthen your core and lower back. For best results perform 3 rounds with 10 repetitions of each exercise. 1. Bird dog with elbow to knee 2. Superwoman up and down 3. Superwoman to a plank 4. Side plank and dip 5. Side legs rises 6. Knees in and out 7. Russian twist 8. Knees to chest up and...

by Kettlebell Country Girl on Jun 17th 2016

Here is your fabulous workout for this weekend for a healthy back and a strong core. For best results perform 5 rounds with 30 seconds of each exercise and each side. Let’s do this! 1. Bird Dog 2. Superwoman 3. Diving Bomber 4. Side plank and reach under 5. Side legs lift 6. Legs up and down 7. Roll ups 8. Hips...

by Kettlebell Country Girl on May 14th 2016

Get strong and get healthy with this (no equipment needed) workout. This is a total body workout focusing on strength and core. You have 9 exercises with 10 repetitions of each. For best results perform 5 rounds. Make sure to warm up prior to your workout, cool down and stretch after you finish. Let’s do this! 1. Side step...