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Articles by natural health author Sarka-Jonae Miller
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Upper Body Kettle Bell Workout - Beginner/Intermediate
by Sárka-Jonae Miller
(The Best Years in Life)
Kettle bells are a great way to work the
upper body with little equipment or space requirements. Using simple moves and a
wide range of motion you can easily target your biceps, triceps, shoulders, back
and chest with a short workout. Start with a kettle bell heavy enough to require
some effort to lift, but light enough you can make it through a minimum of 12
reps per set.
If this move feels too easy, try a seesaw floor press. With kettle bells in both hands, complete the move on each side using a seesaw motion, so one elbow is on the ground while the other hand is fully extended in the air. Alternate until you hit 12 reps per arm.
Make the move a total-body toner by starting with the kettle bell on the floor and adding a squat to pick it up and set it back down at the beginning and end of each rep.
To find out more or to order, click the above image or click HERE.
Kettle Bell Plank Row
Begin in an uneven plank position on the floor, with one hand flat on the ground and the other grasping the handle of a kettle bell. Using your back and rear shoulder muscles, complete a row by drawing the elbow of the arm holding the kettle bell straight back towards the ceiling. Lower the weight back to the floor to complete one rep. Repeat on the other side.
If the move is too difficult, use a half plank position with the knee opposite the kettle bell on the ground for stability. This move can also be done using an aerobic step without risers to allow you to hold the kettle bell lower to begin and assume a flat, even plank position to start.
Aim to complete 12 to 20 reps per move for two complete sets. As your strength builds and you can easily perform two sets of 20 reps, add more weight. Then, raise the weight, go back to 12 reps, and add a third set. Make sure to check with your doctor before beginning a new 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.