Alternating Single Arm Kettlebell Swing

You can perform Kettlebell swings with both arms or alternating one arm at a time.  In this video we focus on the single arm kettlebell swing.  Kettlebell swings have tons of benefits including but not limited to increased power, muscular endurance, and aerobic capacity.  Follow the instructions below and give it a try!

Instructions: 

1. Stand with your feet set wider than shoulder-width 
2. Lean forward with a straight back to grab the kettlebell 
3. Drive your hips forward and swing the kettlebell up to shoulder height with your arm straight in from of you and your other arm out to the side 
4. Swap the kettlebell to your opposite hand while in mid-air 
5. Reverse the swing to the start position 
6. Repeat with the other hand 
7. Complete three to four sets of 12 reps  

Bosu Ball Burpees with Mountain Climbers

No one has ever said, I wish burpees were more challenging.  We still went ahead and added another step to take your burpees to the next level.  Adding the Bosu ball to your burpees will help engage your core and you will finish with a mountain climber move.  Give it a try!

1. Get into a push up position with your hands on either side of the Bosu ball and apply firm body weight  
2. With the weight transferred to your arm sand your core tight, move one knee forward one at a time.  
3. After you have brought both knees up, jump forward towards the Bosu Ball.  
4. Jump into the air 
5. Get back into push up position with hands on either side of the Bosu Ball.   
6. That completes one rep 
7. Complete three to four sets of 10-12 repetitions   

Looking for more great exercise moves?  Check out our complete list in the LivRite Fitness exercise library.

Lateral Step Ups Shuffle

Sorry Bears fans it's probably not as much fun as the Super Bowl shuffle, but the lateral step ups shuffle is a GREAT cardio move that will build muscle in your lower half.  This move is perfect to add to your HIIT workout days or as a way to get your heart rate up on leg days.   

1. This movement is faster than just your normal step up 
2. Use a step, chair, or bench that enables your knee to bend 90 degrees when you step on it. 
3. Get low and place one foot onto the bench or chair. 
4. Shuffle your feet on and off the bench moving at a fast pace
5. Complete three to four sets of 12-30 steps 

Looking for more great leg workouts?  Check out our full list of leg exercises and some to your routine . 

Knee Push ups:

Wanting to add push ups to your fitness repertoire but aren't quite ready to rep them out? Try incorporating knee push ups to your chest or tricep workouts as a way to build up strength.  Do this and you will be well on your way to being able to rep out normal push ups.   Check out the instructions below for proper form.  

Knee Push Ups Instructions:

1. Start in high plank with your shoulders above your wrists and your spine long. 
2. Drop to your knees, rolling to the top of your knees to protect your knee caps.
3. Bend your elbows and lower your chest to the ground.
4. Push through the palms of your hands to straighten your arms.
5. Complete three to four sets of 10-12 repetitions 

Looking for more great exercises?  Check out the LivRite Fitness Exercise Library. 

Are you looking to strengthen your abdominals? Whether you want to have a six-pack or improve your balance, there are many reasons to strengthen your stomach muscles and the other muscles around your mid-section that make up your core. Your core muscles are used in just about every movement you make so it is important to keep them strong. If you have extra around your middle, check out my post with 5 tips to lose belly fat.

Here is a fast circuit workout for your core. These are exercises you can do at home or at the gym.

Set your timer for 30 seconds.  You'll do each move for 30 seconds, rest for 10 seconds in between each. Rest for a minute then repeat all three exercises two more times.  

Here is a basic explanation of each move:

Scissors - Lie flat on your back.  You can extend your arms along the sides of your body with your palms pressing into the floor, or you can bend your elbows and place your palms under the back of your head.  Pull your navel in towards your spine (engaging your abs) and actively press your lower back flat on the ground.  Lift both legs straight up toward the ceiling, continuing to engage your abs and press your lower back into the ground throughout the exercise. Slowly lower your right leg down toward the ground, until it is a few inches above the floor. Then scissor your legs, so you lift your right leg back up as you lower your left leg down towards the ground.  Keep this up with slow and controlled movements.

 Russian Twist - Sit with your knees bent and heels on the floor.  Engage your abs and lean back until your upper body is at a 45 degree angle to the floor, keeping your back long and flat. Rotate your torso, reaching both hands toward the floor on the side before returning back to center then reaching for the other side.  A weight or medicine ball can be held and/or feet lifted off the ground to make this more challenging.

Plank - Lie facedown with legs extended and elbows bent and directly under shoulders; place your hands flat. Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract your abs, then tuck your toes to lift your body (forearms remain on the ground); you should be in a straight line from head to heels.  Hold for 30 seconds.  

Do this two to three times a week on non-consecutive days for stronger abs!

 Looking for more great ab exercises?  Take a look at our full list of ab workouts.