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by Kettlebell Country Girl on Jan 5th 2018

This is a quick and great (strength and conditioning) workout for a couple or a small group using only a step and a dumbbell. For best results perform 3 rounds with 10 repetitions of each exercise. Let’s do this! 1. Step and side push-up 2. Seated Squat with Dumbbells Forward 3. Plank and Row 4. Step back lunge and...

by Kettlebell Country Girl on Oct 12th 2017

This is total body (advanced) strength and conditioning workout for anyone who is willing to work a little bit harder. Please make sure to warm up and have a few (different weight) dumbbell sets. For best results perform 3 rounds with 10 repetitions of each exercise. Let’s do this! Lunge step and extend 2. Chest press...

by Kettlebell Country Girl on Sep 21st 2017

This is an awesome workout to strengthen your core and make your abs look sexy. You have 9 exercises with 45 seconds to perform each one. Do this for 3 rounds for 4 weeks and your core muscles, especially your lower back, will be much stronger. Let’s do this! 1. Mountain Climbing 2. V-Up Sit Up & Clap 3. Alternate Leg...

by Kettlebell Country Girl on Sep 18th 2017

This is a quick and effective workout using only a pair of dumbbells. Do a warm up prior to start, then perform 5 rounds of 10 repetitions of each exercise. Cool down and stretch after you complete the entire program. Let’s do this! 1. Goblet squats 2. Squat thrust and push-up 3. Single leg deadlift 4. Overhead pullover...

by Kettlebell Country Girl on Sep 9th 2017

This is a total body awesome workout (using only a chair) for anyone at home or while traveling. Make sure to place your chair safe against a wall and maintain proper form. Start with a warm up, then do 5 rounds of 10 repetitions of each exercise and complete with a nice cool down and stretch. Let’s do this! 1. Squat and up 2....

by Kettlebell Country Girl on Aug 20th 2017

This is a great workout to improve the mobility of the upper and lower part of your body, strengthen your core, and get a healthy back. For best results perform this workout 2-3 sets of 10 repetitions of each exercise. Let’s do this! 1. Cobra to child’s pose 2. Cat and cow 3. Bird-dog 4. Table to down-dog 5. Threading...

by Kettlebell Country Girl on May 26th 2017

This is a great workout for your arms using dumbbells with functional training, just in time for the summer. You have 6 exercises with 10 repetitions each. Make sure to warm up before your workout and stretch your arms after you complete the entire workout. Let’s do this! 1. Bicep curl and balance 2. Lunge and lateral rises 3....