Slingshot Single
Get Lovely, Lean Legs With a Kettlebell
Copyright (c) 2010 Caroline Radway
Are you ashamed to reveal your legs in a skimpy skirt or shorts? Do you reach for the sarong every summer?
Well, those days are soon to be no more! Perform this workout 3 times a week and watch in awe as your legs become sleeker and toned!
WARM UP: 5 mins progressive warm up to include dynamic stretches and joint mobility work for the full body and static stretches ONLY for muscle groups that are particularly tight (e.g. calves and hamstrings).
PERFORM THIS CIRCUIT WITH 30s REST BETWEEN EXERCISES, REPEAT THE CIRCUIT 1-3 TIMES:
Swings x 15 (If you want even more of a cardio blast for maximum fat burning you can add a set of swings in between every other exercise in the circuit. You can also have an active rest by performing a 'round the body pass' or slingshot for the 30 s rest period - this will give you abs some extra work and stop the heart rate dropping too much...)
Squats x 20 (10 each side if holding KB racked to one side, alternatively hold to your chest, by the horns).
Single Leg Deadlift x 10 each leg
Cossack Side Lunge x 10 each side
Single Leg Straight Leg Deadlift x 10 each side
KB Overhead Squat x 10 each side. Hold one kettlebell overhead as you squat - only if you have strong and stable shoulders and feel comfortable doing this. The alternative is to leave the KB out of it and hold your arms above your head in a Y shape.
Tactical Lunges x 10 each side. Pass the kettlebell under your leg at the low point of the lunge, while keeping the body tall. Step back with the leg you are holding the kettlebell in.
Side Lunges x 10 each side.
Single Leg Get Ups or Full Pistol Squats x 5 each side. If you can do full Pistols, then shoot! If you can't (or don't know what I'm on about) then try the Get Up - sit on a chair, extend one leg in front of you and stand up with one leg only, then sit back down! Start high and gradually lower the seat as you improve.
Windmill x 10 each side. This should be done without the Kettlebell until you have the movement dialled, then add a light kettlebell to the lower arm and eventually hold the kettlebell in the upper arm.
Same Side Elbow to Knee Crunch x 10 each side. Hold a light kettlebell in the arm overhead, bringing the elbow down to the knee as you lift the knee up on the same side.
Side Plank 30 s each side. To make this harder, lift the top leg so you are in a star shape....
You can repeat this circuit up to 3 times. As you improve, reduce the rest periods and increase the number of circuits.
It's not just your legs that will benefit from this workout - you will feel more energised, you'll lose bodyfat and tone up all over - developing great abs and a tighter butt too!
About the Author
Caroline Radway wants you to finally get the fitness and fat loss results that you have been struggling to achieve. Using cutting edge approaches as well as those that have stood the test of time, she has developed her M.I.R.A.C.L.E.S Success Solution and S.I.M.P.L.E. Nutrition System that are GUARANTEED to get results. Check out:
http://www.kettlebellebody.com
for Your Own Kettlebell workout programme.
Full Auto: Gatling Slingshot Crossbow
|
|
Rise of Nations Gold Edition $5.75 Dominate 6,000 years of history from the Ancient Age to the Information Age. Which forces will you deploy to lead your nation to global prominence? Trade, espionage, diplomacy...war? Whichever path you choose, you'll experience the pulse pounding thrill and speed of real-time gaming combined with the epic scope and depth of turn-based strategy games â?" brought together for the first time ever in... |
|
|
Wii Squeeballs Party $6.00 Squeeballs Party for Wii is a fun, family-friendly party game that provides hours of entertainment for the whole family. A compilation of 11 easy to pick up mini-games, action in the game revolves around players' relations to the the game's namesake in-game toy characters, Squeeballs. These lovable, but mischievous creatures are about to hit shelves around the globe, but before they do players... |
|
|
Just Cause 2 (UK) $6.94 Rico Rodriguez is back but this time he's on a mission to go after the man who knows him best, his former commanding officer, mentor and friend. Tom Sheldon has gone rogue and disappeared with millions of agency cash and top secret intel. His last known whereabouts - the South East Asian island of Panau. Align with factions, take over military strongholds, gain influence within the island and ulti... |
|
|
Lowepro Fastpack 350 Camera/Laptop Backpack Go all day with the lightweight, comfortable Fastpack 350 backpack. It protects your pro digital SLR and 17 widescreen notebook compactly while providing generous storage for other gear. Side-entry compartments let you quickly grab equipment and accessories, even while you're on the move. Customize the easy-to-access main compartment with adjustable dividers. Capacity for 1 pro digital SLR with... |
|
|
Nike Slingshot Hybrid Used Headcover $4.99 This headcover fits both the Slingshot and Slingshot Tour hybrid and is the perfect replacement for the one you lost somewhere on the back nine! |
|
|
Barnett Slingshot, Black Widow $8.57 The Black Widow slingshot offers a foldaway wrist brace and the soft touch grip. |
|
|
Barnett Slingshot, Cobra $16.34 The state of the art design of the Cobra slingshot offers a soft touch contoured grip with stabilizer and detachable wrist brace. |
|
|
Barnett Slingshot, Pro Diablo II $22.88 The Pro Diablo II is a professional grade slingshot. Includes a 3-piece stabilizer, an adjustable sight and a redesigned soft touch grip. |
|
|
Barnett Replacement Slingshot Power Bands With Pouch $4.21 Barnett slingshot bands with shot pouch. Magnum replacement bands for Barnett slingshots. |
|
|
Nike Slingshot Individual Iron with Graphite Shaft $49.99 Nike Slingshot Individual Iron with Graphite Shaft The Nike Slingshot Individual Iron with Graphite Shaft delivers forgiveness. Forgiveness begins in irone with weight management. Moving weight deeper and lower results in a larger sweet spot and a deeper center of gravity that actually exists in air behind the face. The benefit is a mixed set of hybrids and irons that are more forgiving and launch the ball higher. There are 30 grams of Nike PowerBow weighted low and back with a deeper sole that delivers high ball flight and forgiveness. CG placement off the face increases launch angle and reduces spin. The stock shaft is the UST Slingshot Graphite. |
