Chest and Biceps Part 1 💜
✖️Single arm kettlebell press- 8x3
✖️TRX push ups with hands on foam roller (makes you a bit more unstable and therefore encourages you to activate core more) ✖️Seated hammer curls- 15x3
✖️Incline chest fly- 12x3
✖️Preacher curls- 10x3
✖️Seated machine chest flys- 12x3
I was gonna hit back and bi’s today after work but i’m too tired so i’m gonna listen to my body and relax 😌 Would anyone anyone want me to post my favorite back/bi exercise or any others? Let me know!! ⬇️⬇️⬇️
I did not have time to go to the gym yesterday.. so I squeezed in biceps with a little lower work out... I hope you kill your work out today... the work out below ⤵️ 3x15 reverse lunge with hammer curls 🌟
3x15 goblet squat with curls at the bottom.. 🌟
3x14 laying curls with bridges.. so this one I did two curls then placed the dumbbells on my hips and did two bridges and and so forth..🌟
My #1 favorite piece of equipment. I use it at the gym and at home. While you can use kettle bell weights for many different exercises, my primary use is for kettle bell swings because they are a full body workout. Form is absolutely essential when it comes to kettlebell swings not only so you don’t hurt yourself but also so you get the full effect. (Google proper kettlebell swing form and you’ll find a ton of videos explaining it.) The most common mistakes I see are squatting (instead of a slight solid bend in the knees to to absorb the shock), not keeping the core tight, not thrusting hips/tightening your bum, and swinging without control. Form is much more important than the weight you are swinging.
I recommend starting out with a 15-20lb ball depending on your current activity level. I generally finish my workouts with swings to fully exhaust myself.
Go for 4 sets of 15 and up to 4 sets of 25 before moving up in weight. I am probably at my max weight at 35 due to the size of the handle and poor grip on larger sizes (again, form is better than weight!) so I will start swinging 4 sets of 30 and move on up from there adding additional reps and sets! Depending on the day (leg, back, etc) I will add in additional exercises in between sets such as squats, lunges, push ups, sit ups, planks, etc. as a circuit. I have one at home I use following cardio days or days I can’t get to the gym. They don’t take up much room and are versatile.
KB swings will get your heart pumping and if done right, you’ll feel them in the morning!! 💪
It takes courage and commitment to live your dream. If you live your life with intention, determination, if you’re the hardest worker in the room, if you’re good to others & you support those who support you, it will ALWAYS work out, you will always get what you give 💖 Love life and life will love you ✨