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Posts Tagged ‘Exercises’

Here is a side swing exercise using the Rope Xerball that builds strength in the shoulders. Stand with your feet slightly wider than shoulder width apart with your knees partially bent. Bend forward at the hips while holding the rope in both hands downward between your legs.  Swing your extended arms up and away from your body until the ball reaches shoulder height the move your arms downward in a curved motion until the ball swings to the other side. Do this activity for 20-60 seconds.

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Here is an overhead swing exercise using the Rope Xerball that builds strength in the wrists and forearms.  Stand with your feet slightly wider than shoulder width apart with your knees partially bent.  Next, grab the rope with both hands just over and out in front of your forehead. Then, begin to swing your bent arms in a tight circle above your head. Let the ball make 360 degree circles around your head. Perform this for 20-60 seconds. 

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Try this diagonal swing exercise using the Rope Xerball to build upper body strength.  Stand with you knees slightly bent and a little more than shoulder width apart.  With both hands, grab the rope and extend your arms in front of your body over one leg while bending at the waist.  Starting from the waist, swing your extended arms up and across your body over the opposite shoulder. When the ball travels over your shoulder, reverse the movement and swing your extended arms back downward and across your body. Repeat this swing in continuous pattern for 20-60 seconds.

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Try this horizontal swing exercise with the Rope Xerball.  It can help to build upper body strength.  Stand with your knees slightly wider than shoulder width apart with a slight bend.  Then, hold the rope in both hands and extend your arms in front of you just below your shoulder.  Starting from the waist, swing your extended arms from side to side while keeping your head, arms, and feet still. Perform for 20-60 seconds, then rest. 

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 Here is an alternative to the push up. Begin by holding a kettle bell in each hand. Get down in a prone position on the ground and place your toes on a balance ball. Keep your feet shoulders width apart and carefully press up on both arms to lift your body from the floor. Now lift the weight in your right hand up to your right shoulder and then lower it again. Lower your body about 6 inches and then press up again. Now lift the weight up to your left shoulder and then touch it to the ground again. Repeat the entire pattern for 2 sets of 10 repetitions.

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Try this kettle bell exercise that can be done on a balance ball.  First, hold a kettle bell in your right hand.  Tighten up your abs and sit down on a balance ball.  Place your feet shoulders width apart and squeeze your abs, glutes and thighs.  Now curl the weight to your shoulder.  As the weight reaches the level of your shoulder, press it straight up above your head.  Lower the weight to your shoulder again and then to your side.  Now repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

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Try this exercise to help tone your chest and your arms.  Begin by holding a kettle bell in your right hand.  Squeeze your abs and sit down on a workout bench.  Place your feet shoulders width apart.  Now tighten your abs, glutes and thighs and curl the weight up to your shoulder.  As the weight reaches your shoulder, press it straight up above your head.  Now lower the weight to your shoulder and then to your side.  Now repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

For additional information visit personal trainer Flower Mound.

This exercise can be done on a balance board.  First, hold a kettle bell in your right hand.  Squeeze your abs tight and step up onto a balance board.  Place your feet shoulders width apart.  Keep your abs, glutes and thighs tight as you curl the weight up to your shoulder.  When the weight reaches your shoulder, press it straight up above your head.  Now lower the weight to your shoulder and then to your side again.  Now repeat the entire movement for 2 sets of 12 repetitions (on each arm) to start.

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Here’s an exercise that can be done with a kettle bell and a bosu ball.  First, hold a kettle bell in your right hand.  Stand up straight, squeeze your abs and step up onto a bosu ball.  Place your feet shoulders width apart.  Now squeeze your abs, glutes and thighs as you curl the weight to your shoulder.  As the weight reaches your shoulder, press it straight above your head.  Lower the weight to your shoulder again and then to your side.  Now repeat the movement for 2 sets of 12 repetitions (on each arm) to start.

For additional information visit personal trainer Flower Mound TX.

Try doing this exercise to help strengthen your chest and your arms.  Begin by standing straight.  Place your feet shoulders width apart.  Hold a kettle bell in your right hand and squeeze your abs, your glutes and your thighs as you curl the weight to the level of your shoulder.  When it reaches your shoulder, press the weight straight above your head.  Lower the weight to your shoulder again and then to your side.  Now repeat the movement for 2 sets of 12 repetitions (on each arm) to start.

For additional information visit personal trainer Flower Mound TX.