Effective Exercises for Women

        

              No Pain No Gain! We have heard this numerous times when we are completing our workout and wonder if these exercises are really helping. You want to do exercises that work in multiple ways and cut out unecessary routines.Well, fitbie at msn.com has done a wonderful job in describing  effective exercises that work in many different directions.

             The secret to shaving time off your workout without sacrificing results: doing dynamic combo moves that target at least two muscle groups (think quads and biceps) in each rep, says Paul Katami, group fitness manager at Equinox fitness club in West Hollywood, California, who created this routine. "They are great time-savers and also challenge your stabilizer muscles, which help improve core strength and balance."

            While you can use a dumbbell for these moves, a kettlebell's weight isn't evenly distributed, so your muscles have to work harder to steady the bell with each lift or swing.

            Three or four times a week, do two sets of this circuit with an eight-to 10-pound kettlebell. Complete the prescribed reps of each exercise, moving from one to the next with little or no rest.

Swing with Leg Raise

                                                   step 1                           step 2                (Sets 2 / Reps 15)

1. Start in a half squat, holding the kettlebell between your knees, arms straight and chest up.
2. Swing the weight overhead, arms straight, and raise your right leg straight out to the side. Return to start and repeat with the left leg. That's one rep. 

Lateral Lunge with Biceps Curl

                                  Step 1                                Step 2                          (Sets 2/ Reps15)

1. Hold the bell in your right hand, step to the left, and lower into a side lunge.
2. Curl the weight up toward your left shoulder.Reverse the move to return to standing.That's one rep.

           

Squat to Rotational Press

                                                   Step 1                                Step 2              (Sets 2 /Reps 10)

1. Hold the bell at your chest and lower into a squat, chest up and back flat.
2. As you stand, rotate your feet and torso to the left, pressing the weight over your left shoulder. Return to standing and repeat, rotating to the right side. That's one rep.     

        We hope this helps you to do more effective exercises while you are on your health journey. If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting!

Joseph A Jones & The Welllife Team