Personal trainer Matt Whitmore sets out a workout for the week ahead; follow his video, master the moves and make time to put them into practice. As you progress, combine new and old training to build a regime which works for you
Tone the legs and bum with kettlebell lunges
By
No comments
Hey ladies,
Hope you enjoyed the first instalment of the kettlebell seris last week which covered the deadlift and the swing. This week I have another two exercises for you which are going to get your legs and bum seriously firm and toned.
I can't stress enough just how effective kettlebell training is. The combination of both a cardiovascular workout and resistance workout in one is the perfect recipe for amazing fat loss, muscle tone and improved fitness.
The two exercises this week are amazing for the lower body and will also out your core through it's paces too. This week I'm going to show you the goblet squat and the alternating lunge.
Watch the video carefully and make a note of the teaching points. Once you feel comfortable with the movements, give the following circuit a try. This includes the exercises from last week too, remember I said each week would be a progression, not only in technique but also intensity.
Perform the following...
- Kettlebell deadlift 15 reps
- Kettlebell swing 15r reps
- Goblet squat 15 reps
- Alternating lunges 15 reps on each leg
Do these as a circuit one after the other, rest for 60-90 secs and repeat three times. You will find your legs and bum will be burning and your heart rate will be through the roof. You will love it ;-)
Key things to remember
- Use your glutes (bum) as much as possible during all of the above movements. Really imagine your bum muscles are being squeezed for dear life. The more work your bum muscles do the less stress is placed on the lower back and the more toned your tush becomes.
- Always maintain a straight back, do not allow the spine to curve. Again, we dont want to place excessive strain on the lower back. We want the legs to do as much work as possible.
So watch the video (click here for larger version), combine it with last week's movements and give the above circuit a try - and let me know how you get on!
Have a great week and I look forward to your response.
Matt
- Tell us what you think: leave a comment on this blog entry or email Matt at matt@fitterlondon.co.uk
- If you are trying to lose weight check out the brand new snack swapper tool
- Discuss fitness on the message boards
- Knuckle down to your own fitness regime with the Gym Free Workout newsletter
Comments