Squat to Overhead Press with Rotation

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Stand with your feet pointing forward at hip width apart.
Hold a kettlebell with both hands arms bend and elbows down.

Begin by sitting back into your heels and squat like you are going to sit in a chair.  Keep your back straight and try to squat low enough so that you touch your elbows to your knees.

As you stand back up, press your heels down into the ground, don't let them pop up.  As you raise up, slowly twist torso, extending leg to back and press kettlebell from chest to overhead diagonal.  Hold position for 1 count. Return to squat position and rotate to opposite side.

Continue alternating sides until you have done a total of 10 Reps. on each side.  Rest.  Repeat for 2-3 sets.


Dumbbell Dead lifts to Upright Rows

 

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Stand with feet about hip-distance apart and hold weights in front of thighs.

Keeping the shoulders back, abs in and the back straight, tip from the hips and lower the weights towards the floor.  Keep the weights close to your legs and arms straight.

Lower as far as your flexibility allows.  You can bend the knees slightly if you need to.

Push into the heel to go back to starting position and squeeze your glutes.

Now exhale and use the sides of your shoulders to lift the weights, raising your elbows up and to the side.  Keep the weights close to your body until they nearly touch your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms.  Remember to keep your torso stationary and pause for a second at the top of the movement.

Lower the weights back down slowly to the starting position.  Inhale as you perform this portion of the movement.  Repeat.

Complete 10 reps.  2-3 sets

Deadlifts are an amazing exercise that target the lower back, glutes and hamstrings.  One reason they're amazing is that, not only do they work multiple muscles, they also mimic a movement we do all day long--bending over to pick things up.  This move requires perfect form in order to protect your back.  If you have any back problems or feel any abnormal pain in the lower back, skip this and work on strengthening the lower back before trying it again. The Upright Row works your shoulders/delts.


Hop Step

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Stand facing a bench or step; place right foot on step with knee bent (first photo).  Step up onto the step with your right foot and then hop onto your left foot on top of step and landing on your left leg with your right leg bent (middle photo). Step back down with your right leg (last photo) and repeat by placing right leg back on step.  continue step hopping until you have done 10 reps on one side.  Rest and repeat on opposite leg.

10 reps, 2-3 sets


Ball Squats

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1. Grab 8-10 lbs dumbbells and stand with a balance ball supporting your lower back up against a wall or a tree.   Make sure your feet are facing forward and are hip width a part.

2.   Slowly squat down, like you are going to sit in a chair, until your thighs are parallel with the ground.  Make sure you keep your back against the ball and you don't lean forward.  Your heels should be down on the ground and not popping up. 

3. Slowly press your heels into the ground as you raise back up to standing, squeezing your glutes on the way up.  

4. Repeat for 10 reps. 

5. Rest and repeat for 2-3 sets.