The Barbell Squat Start by holding a barbell supported by the shoulder on the top of your traps, stand with your feet hip-distance apart and the feet slightly turned out. Keep your chest up and head facing forward as you slowly lower down. Be sure to keep the knees aligned with the feet, and the weight in the heels. Once the upper legs contact the lower legs push up and drive the weight up to the starting position. Repeat for desired number of reps.
Start in a standing position with a barbell resting on your shoulders, then step one leg back. As you flex the knees slightly lower the hips. Slowly lower the body by bending the front knee and then immediately push backup for one rep. Repeat for the recommended amount of reps and switch leg positions.
Kettlebell Swings Stand over the kettlebell with feet hip-width apart, keep your chest up, shoulders back and down. The kettlebell should be in line with the middle of feet. Choose a kettlebell that allows you to swing with perfect technique while still challenging you. Consider starting and practicing with a kettlebell much lighter than what you’ll eventually use to work out so you can practice your form. Squatting down, grip the kettlebell with palms facing you and thumbs wrapped loosely around the handle. Stand tall, still gripping the kettlebell. Keep arms long and
Bicep Curls Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. This will be your starting position. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Focus on
Squats are a great way to boost your overall fitness and get great results fast. Squats are often regarded as “leg” exercises, they actually offer benefits throughout your entire body, including deep within your core. There aren’t many exercises that work as many muscles as squats do. It is a great multi-purpose activity useful for toning and tightening your glutes, abs, and legs. Squats build your muscles and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes, and