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by Kettlebell Country Girl on Jun 18th 2019

A few years ago, when I open our studio for the first time in Summit NJ, I saw a lady outside walking, suddenly loosing balance and falling down on a curb of the side walk. There was blood everywhere but, luckily with a few minor bruises this lady (I learned later) was OK. Since then (having this image so vividly in front of my eyes)...

by Kettlebell Country Girl on May 12th 2019

This is a challenging but fun and effective workout for anyone who wants to try a little different core workout. Do your warm ups first and for best results perform 3 rounds with 10 repetitions of each exercise. 1. Walkout and push-up 2. Kneeling and up 3.Reverse table and up 4.Rollover and bend forward 5. Balance with...

by Kettlebell Country Girl on Mar 12th 2018

Sometimes when you are traveling its hard to workout, especially when you don’t have any equipment with you.  I prepared this workout for those who still want to stay in shape while on vacation or a business trip.  For best results perform 3 rounds with 10 repetitions of each exercise. You got this! You can do it! Lets Go! 1....

by Kettlebell Country Girl on Feb 19th 2018

This is a quick but challenging “strong body” workout  using only a pair of dumbbells. Do a nice warm up prior to the workout and for best results perform 3 rounds with 10 repetitions of each exercise. Remember to cool down and stretch after you complete the entire workout. Let’s do this! 1. Goblet squat with...

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...