If you’re looking for an effective move to tone up your arms (biceps and triceps) and your shoulders this holiday season, then the Kettlebell Triple Crush is for you!
Kettlebells were developed in Russia in the 1700s, and are holistic in their nature as they work several muscles simultaneously.
Begin by holding the base of the kettlebell with both hands with your arms down at your sides. Then curl the kettlebell up to your chest. Next, push the kettlebell up into an overhead press. Finally, hinge at the elbows to bring the kettlebell behind your head (keeping upper arms close to you head). Then reverse the order… extend the arms overhead, bring the kettlebell to your chest and then to the starting position. Repeat.
Directions: Preheat oven to 400 degrees. Coat a 12-cup muffin pan with cooking spray; set aside. In a large bowl, combine Egg Beaters, milk, and cheddar cheese; whisk well and set aside.
Heat olive oil in a small sauté pan; add onion and cook until softened. Add spinach and cook until wilted. Drain water from pain; cool. Add spinach mixture and salt and pepper to egg mixture. Pour mixture into prepared muffin pan; bake until tops are puffed and golden (about 30 minutes).
One of the most versatile ways to strengthen the entire core is the Stability Ball Plank.
The incline forearm plank is done with feet on the floor, forearms on the ball, and belly off the ball. This alone is a great ab workout, but if you want to take it up a notch, add a shift forward and back, side to side or in a circular pattern. If you’d like to take it down a notch but still get a great core workout, drop to your knees while keeping your forearms on the ball and belly off the ball.
Another version of the plank is the decline plank with the legs on the stability ball, and hands on the floor. This move can be intensified by having only your feet or toes on the ball, and can be modified by having the ball make contact with your thighs or hips instead of toes.
Planks are one of the most effective core moves and planks on the Stability Ball are the best way to strength your core at the intensity level that is best for you!
Looking for one move that is both full body strength and great cardio? Look no further than the Training Rope Grappler Throw! This move not only burns through major calories in a short period of time, but also strengthens and tones the shoulders, legs and core simultaneously!
To begin, face one end of the room in a forward lunge holding both ends of the rope in a hammer grip with palms facing each other and the ends of the rope facing up. Then swing both ends of the rope up and to the other side of the room, as you pivot and lunge towards the opposite side of the room.