The Best Years in Life
Articles by natural health author Sarka-Jonae Miller
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Lower Body Kettle Bell Workout
by Sárka-Jonae Miller
(The Best Years in Life)
Using a kettle bell is an excellent way to
build explosive lower body strength. With these three intermediate kettle bell
moves, you can work the large muscle groups that make up your thighs and glutes.
Use a heavier kettle bell when working the lower body and make sure you really
push with each exercise for eight to 10 repetitions. Beginners should start with
and work up to this one. Advanced exercisers can use this workout with heavier
weights and more sets.
Slowly lower into a wide squat position, keeping your knees in line with your toes, until the kettle bell touches the floor. Reverse the move to return to the starting position for one rep.
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Walking Lunges with Kettle Bell
Continue to repeat the move, alternating legs until you perform eight reps per leg. If you run out of space, turn around and continue in the other direction. This exercise can also be done with a kettle bell in each hand if more weight is desired.
Be sure to keep your core and glutes engaged and your knees slightly bent. Maintain control of the weight throughout the entire move.
Due to using heavier weights but lower reps, aim for three sets. If that feels too easy, grab an even heavier kettle bell – the lower body can handle a lot of weight. Or, increase to four sets. You might not be able to use the same weight for each exercise, but pick one that fatigues your muscles by the last rep. Remember, always talk to your doctor before beginning a new exercise routine.
About the Author
Sárka-Jonae Miller is a health and fitness expert. She began working in the fitness industry in 2000 while pursuing a BS in journalism at Syracuse University. She became certified as a personal fitness trainer and group exercise instructor in 2003. She has also received training in massage therapy. Sárka also writes fiction. She is the author of the chick lit novel, Between Boyfriends. Get more health and wellness tips on Sárka's Natural Healing Tips blog or join her on Facebook and Twitter.
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