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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...

by Kettlebell Country Girl on Mar 27th 2016

Power up your immune system and get stronger with balancing standing poses.   ...

by Kettlebell Country Girl on Nov 7th 2015

These stretches are perfect for getting the muscles ready for a workout. Remember to take time for each stretch and perform each stretch 5-10 repetitions each. 1. Alternate Knee Up to Chest (flexors and extensors warm up and stretch) 2. Heel to butt (flexors and extensors warm up and stretch)  3. Holding Wall and alternate leg...

by Kettlebell Country Girl on Sep 30th 2015

Here are 5 great stretches you can do before your next golf game.  These stretches are a great way to improve your swing and help you to prevent injury to your muscles while playing golf.   1. Squat and lift your club 2. Club behind head and rotate from side to side 3. Lift club and over head to touch shoulders. ...

by Kettlebell Country Girl on Sep 23rd 2015

This Sunday I took a nice jog around the Loantaka Brook Park trail.  Before I started my run I made sure my legs were ready.  I did these simple stretches which I do before all my runs.  They help me loosen up the muscles and avoid injury and pain. Save yourself a little pain with these 5 stretches you can spread throughout the...