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Pull Over Crunch |
Preparation
Lie on your back on a bench with knees tucked into chest and kettlebell in hands with arms extended in front of you.
Movement
Lower your legs [not fully, keeping tension on your abs] while lowering kettlebell behind your head, keeping arms extended.
Hold, then return to start position.
Glide your right hand down your thigh, to act as a guide.
Towards the bottom of the movement the right leg may bend a little, the left leg should always be locked out.
You should continue to bend at the hips, go only as far as you feel comfortable.
Squeeze your glutes and breath out on the way up.
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Windmill |
Preparation
Clean the kettlebell to your shoulder.
Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.
Movement
Bend at the hips towards the right, while looking up at the kettlebell.
Glide your right hand down your thigh, to act as a guide.
Towards the bottom of the movement the right leg may bend a little, the left leg should always be locked out.
You should continue to bend at the hips, go only as far as you feel comfortable.
Squeeze your glutes and breath out on the way up.
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Russian Twists |
Preparation
Lie on a mat with your legs bent at the knees.
Elevate your body into a v shape with your thighs, hold the kettlebell in front of you.
Movement
Twist your torso to the right side until your arms are parallel to the floor.
Hold then move back to starting position.
Repeat the same movement on the left side.
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Sit Ups |
Preparation
Lie flat on a mat with legs bent and kettlebell in a press position.
Movement
Elevate your body and press the kettlebell so you arms are fully extended in front of you.
Hold contraction for one second, then return to starting position, repeat.