Allan Wilson asked:


Easy exercises anyone can to for working out your arms and legs.

Reaches

This is a really simple exercise. Stand up straight, and simply reach as high as you can. Switch back and forth between arms. Do about 15 of these.

Push Ups

Like sit ups, push ups have been around a while. Lie on your tummy, and, using your toes to brace yourself, push yourself up with your arms. The trick to this is to keep your back straight. As you come down, make sure the only thing that touches the ground is your nose. Start with 5, increasing as you get better.

Wall Push Ups

Wall push ups are a bit easier than floor push ups. Stand about 12 inches from a wall with your feet apart. Place your hands on the wall and bend your elbows. Now push yourself off the wall, keeping your back straight. Do 5 to 10 of these.

Behind the Back Stretches

This is another simple exercise. Stand up and reach behind your back with both arms, interlocking your hands. Now bend at the waist, and reach your arms up towards your head as far as you can. Hold this for a few seconds, then repeat it 5 times.

Standing Can Lifts

Here’s an exercise that you can do with hand weights, or, if you don’t have any you can use 2 cans of corn (or the canned food of your choice). While standing, hold one can in each hand. Now lift your arms over your head, and then back to your shoulders. Do this 5 to 10 times.

Sitting Can Lifts

While you still have your cans out, try this exercise. Sit with a can in each hand, arms across each leg, palms up. Now curl one arm at a time toward your chest. Do 5 to 10 of these on each arm.

Windmills

This is another easy exercise. Simply stand with your arms out from your sides. Now make circles with your arms. Try to keep this up for 30 seconds.

Chair Dips

This exercise will really tone those arms. Sit in a firm chair, and put your hands on the front corners of the seat. Slide forward until your bum is no longer on the seat and your arms are holding you up. Now lower yourself as far as you can, then lift yourself back up. This one’s a tough one so start with 3, and work up from there.

Get out those shorts! These next exercises will help add tone and shape to your legs, and make them look great!

Wall Sits

For this one, start by standing with your back against a wall and feet apart and about 15 inches from the wall. Lower yourself into a seated position, and hold for 15 to 30 seconds. Return to standing and relax for 30 seconds. This is another hard one, so start with just 3.

Ballet Crunches

This exercise will make you feel like a dancer Stand with your feet comfortably apart, your toes turned slightly outward. Keep your back straight and slowly bend your knees over your toes (Be sure not to extend your knees beyond your toes). Stand straight again, and repeat this 5 to 10 times.

Hamstring Stretches

This exercise will stretch your hamstrings (this is the area behind your leg, above your knee). Start by standing and extend one leg out in front of your other leg (about l0 inches). Now lift your toes and dig your heel into the ground. Keep your back leg slightly bent, and put your hands on the thigh of your back leg for support. Hold this for 10 to 15 seconds. Change legs and repeat 5 to 10 times.

Hamstring Curls

For this exercise, stand up and hold on to a couch or a chair for support. Slowly lift one heel toward your bum, and then put it down. Make sure your other leg is slightly bent, but not locked. Repeat this 12 to 15 times on each leg.

Hamstring Hug

This is another great hamstring exercise. Sit back on your chair or couch and put your hands under your right thigh. Pull your knee toward chest, then extend your leg straight in front of you. Repeat this with your other leg, and do 3 to 5 lifts per leg.

Balancing Leg Lifts

This exercise is tricky, but fun. Stand at the side of a chair or couch, holding on (with your left hand) for balance. Grab your right foot with your right hand (or grab your pant leg if you cannot reach your foot), and pull your foot toward your bum and hold for 10 to 15 seconds. Repeat this two to three times with each leg.

Sitting Heal Raises

This is a great stretch that when done right, feels oh-so good. Just sit on the floor with your legs straight in front of you. Now, pull your toes toward you, as far as they’ll go, and hold for 5 seconds. Do this 8 to 10 times.

Sitting Toe Raises

Here’s another simple but efficient exercise. Sit on a couch or chair and put both feet flat on the ground. Now, keeping your heels on the ground, lift your toes up as far as they’ll go and hold them there for 5 seconds. Repeat this 10 to 15 times.

Thigh Lifts

For this exercise, you can just on the couch. One leg at a time, lift your leg (still bent) up toward your chest as far as it will go, and then back again. Alternate legs, and repeat 10 to 15 times.

Ball Pick Up

You’ll need a small ball or toy for this exercise. Sit on a chair with your feet on the ground, and the pillow between your feet. Now slowly lift the pillow with your feet, stretching your legs out in front of you. Put your feet down and repeat this 10 to 15 times.

Sideways Leg Lifts

For this exercise, lie down on your right side, and prop yourself up with your elbows. Your right leg needs to be slightly bent for balance. Now lift your left leg as high as you can, and bring it back down. Do 10 to 15 on each leg.

Stand Up Sit Down

This exercise is as simple as it sounds. Find a firm back chair, and sit down and stand up repeatedly. Make sure you keep your back straight, and push off with both legs at the same time. Do this 5 to 10 times.

Sitting Stretches

These stretches are classic, but they’ve been around so long because they work. Simply sit on the floor with your legs straight and spread as far as they can go. Then bend your body as far as you can towards your right foot as you can without bending your knee. Hold this for 5 seconds. Alternate going from your right foot, to the middle, to the left. Repeat this 5 times.

Kick Your Bum

This is a fun exercise! Lie on your tummy, prop yourself up with your elbows, and bend your legs. One leg at a time, see if you can bend it back far enough to touch your bum. Hold it there for 5 seconds, and relax. Do 5 to 10 on each leg.



Helen

hotgymgirl asked:

http://www.KETTLEWORX.com

Those girls amazing bodies make me want to do kettlebells!

Tina

thermaxgym asked:

One Arm Long Cycle Clean and Jerk - American Kettlebell Club, Martial Art Advisor
Coach Scott Sonnon, Distinguished Master of Sport
www.ScottSonnonLive.com

Melvin

kenprimo asked:

The turkish get up will help your sweeps and coming up. Ken is a certified kettlebell instructor via crossfit from AKC and RKC Jeff Martone.

This is a great exercise for your shoulders, core, and legs.
For knowledge on kettlebells vist here:

http://www.mikemahler.com/cmd.php?af=772037

Phillip

Diane Crawford asked:


When guys start developing in the chest area, it’s referred to as getting or having man boobs. And for most men, this is an uncomfortable and embarassing experience, so they start looking for exercises that can help get rid of those boobs before anybody else notices.

A common problem though, is that most guys try to do spot reduction exercises. And you can’t get rid of man boobs - or any other problem area on your body - by doing spot exercises.

Man boobs can be caused by hormone imbalances and certain medications. This is most often seen in teenage boys because their hormones are so out of whack while they’re going through puberty.

The other time it happens to guys though, the man boobs are actually caused by simply having too much fat on their body. Some guys collect extra fat on their stomachs, while some collect it on their chest. And when fat collects on your chest, this gives the appearance of having man boobs.

Now there are exercises you can do to help get rid of man boobs, but they might not be the kinds of exercises you’d think of first. As said earlier, you can’t do specific exercises made just for getting rid of the man boobs only. You have to do full body fat burning exercises instead.

In fact, you can often get rid of man boobs without much exercise. Eating plans designed to boost your metabolism and burn fat can go a long way towards helping you get rid of the man boobs without exercise. Any kind of fat burning activities will help get rid of them too though, so let’s look at a few good ones…

1. Interval Training - These types of exercises can help you get rid of man boobs because they’re designed to give your metabolism a super lift, and really start burning body fat fast. Interval training can be fairly intense, and this is excellent for burning massive amounts of calories fast. The cool thing is, it also keeps your body burning more calories even after your workout is finished, because the body is busy repairing and rebuilding your muscles.

Interval training workouts usually involve about thirty seconds to one minute of intense exercise, followed by two to three minutes of easy exercise. A common - and very effective way to burn fat and get rid of the man boobs - is to sprint really fast for 30-60 seconds, then walk briskly for a few minutes. Repeat this process 8-10 times minimum several times each week and you’ll quickly find your metabolism increased, your body is burning fat, and you’re getting rid of the man boobs too.

2. Any upper chest workouts and exercises - Spot workouts targeted towards getting rid of your man boobs won’t actually work. In fact, they often tend to make the problem worse because the firmer muscles in that area simply push your man boobs out further.

By firming up and toning your upper chest area however, you can make the man boob problem much less noticible even if you haven’t fully gotten rid of them yet.

3. Push Ups - Push ups tend to be excellent exercise for building your upper chest area. This won’t entirely get rid of your man boobs, but it’ll help make them much less noticable while you’re working on your other fat burning exercises.

4. Cardio Exercises - As we’ve already said: To get rid of your man boobs you’ll have to burn actual fat from your body. And since you can’t burn fat from just one area, you’ll need to choose exercises which burn fat generally, from your entire body. Cardio is an excellent fat burning activity.

Running, Bike Riding and Rowing are all excellent cardio workout examples that will help burn the excess fat from your body and get rid of your man boobs. Elliptical Trainer machines are another excellent cardio exercise option, because these tend to workout both upper and lower body muscle groups at the same time.

Sports is another excellent form of both cardio and interval exercising. When playing sports have you ever noticed that you can go from a semi-resting state to a huge burst of massive action and vice versa at a moment’s notice? That’s the essence of interval training, and that’s the secret to super charging your body’s metabolism and fat burning capabilities.

And burning fat is the key to getting rid of your man boobs, so get out there and play some of your favorite sports as often as possible, and you might be surprised at how fast your man boobs disappear.



Kristen