Build functional strength and endurance with these 3 full body exercises that you can do at home.
1. Power Band – Squat Row’s. 2-3 sets of 20 reps
Focus on slower controlled reps early to ensure good form. If you choose, progress to more explosive movements.
For durability and quality the Cyber fit brand of power bands work really well. Start with a medium band (Green) and if you find that 20 reps is easy progress to the large (Blue) band.
2. Kettlebell – Swings. 2-3 sets of 20 reps
Push the tush, eyes and chest up. Let the kettlebell swing free.
3. Kettlebell – Double Clean Press’s. 2 sets of 12-15 reps
Wide stance, turn feet out slightly, knees tracking over big toes. Eyes and chest up. Clean the Kettlebells to the “Rest” position (hands close together) as you sink down into a short squat. Power out of this squat to press the Kettlebells over shoulders.
Tony’s tip: If you enjoy kettlebell workouts it is worth purchasing quality kettlebells however trial them first by purchasing 2 x 8-12kg plastic versions.
By Tony Bell, PE instructor at Golden Door Health Retreat and Spa Elysia