free and open asked:


i’m beginning a body weight training program for about 6 months. I’m gonna be doing pull ups, push ups, bridges, and various abdominal exercises. Is there anything I can do for my legs besides just a squat? In all the the body weight books and programs I only ever see squats, won’t this make me unbalanced?
I do have a 30lb kettlebell that I’m tempted to incorporate.

Neil

Nick asked:


KettelBell exercises for push ups?
I’ve been using the Kettlebell for my abs and it has done my sit ups alot of good but I was wondering if there were any Kettlebell exercises that could do the same for push ups. Thanks!

Diana

Nick asked:


-Long jump 2 x 5 second jumps
-Power Squat 1 minute
-Heel Hook 1 minute
-Shuttle run 6 x 25 yard sprints
-Push ups 1 minute
-1 Mile run As fast as you can

Now what workout routine would you recommend? Also I’m a huge Kettlebell fan so are there any Kettlebell exercises that you would recommend that I do? Thanks

Brent

Nick asked:


KettelBell exercises for push ups?
I’ve been using the Kettlebell for my abs and it has done my sit ups alot of good but I was wondering if there were any Kettlebell exercises that could do the same for push ups. Thanks!

Agnes

Nick asked:


Hi I posted a question the other day asking for good Kettlebell exercises for push ups and have come to relaize that I should just do push ups. Now with that being said the fact is that the Kettlebell can improve my situps and it has greatly! I’m wondering if their are any Kettlebell exercises that can do the same for Pull ups and Chin ups and yes I know that in order to get better at those two that I have to do those two and I do but I always like that extra kick and it’s good to know if I’m ever not having access to a Pull up bar.

Phyllis

greatwhitepidgeon asked:


Right now I am a high school rugby player, and I play halfback and weak side flanker. I am 5′8 and 175 pounds.

Basically, what I am looking for is to be able to gain somewhere around 10-15 pounds of muscle over the upcoming summer and to be in better athletic shape than ever before. In addition, we play Sevens over the summer and I still want to be fit for that.

My workout idea looks something like this:
Monday- upper body lifting
Tuesday-swimming/ sevens
Wednesday-lower body workout
Thursday-off/ sevens
Friday-agility workout
Saturday- long distance running w/ mixed kettlebell workout
Sunday-off

The goals of this workout are to become stronger and more fit at the same time. It’s also meant to be more or less oriented to be toward a rugby player’s needs. With upper and lower body workouts I intend to keep with complex exercises over more isolating excercises, like bench press, squats, pull ups, and deal lifts over curls and calf raises. I also am including healthy and high protein dieting along with this plan.

I’m just wondering if anyone has any critiques for this workout with the stated goals.

Linda

Allan Wilson asked:


By just spending a few minutes a day in the comfort of your own home you can quickly do some easy exercises to improve your fitness.

Bum Squeeze

You can do this exercise not just while watching TV, but practically anywhere. All you do is tighten and squeeze your buttocks and hold it for a few seconds, then release. Do this 5 to 10 times a day, and you will have a firmer bum in no time.

Back Twists

This exercise is great for stretching out your back. Just sit with both feet on the floor. Looking straight ahead, slowly tilt to the right as you reach around behind yourself with your right hand. Hold it there for a few seconds, and then do the same with your left hand. Repeat this 8 to 10 times.

Belly Twists

This exercise is great for those who sit at desks all day. Start standing, with your feet shoulder width apart. Hold your bent elbows down at your sides, and lean slightly forward. Twist side to side with your elbows leading the movement. Repeat this 10 to 20 times.

Bum Crunches

This exercise will help your back and belly. Lie on your back with your feet up on a chair. Then slowly lift your bum up, and bring it back down. Do about 10 of these.

ABS

Does your tummy need a tune-up? These next few exercises will help you to tune up those abs.

Sit Ups

One of the oldest exercises around, sit ups are great for toning those tummy muscles. Just make sure that your feet are properly anchored, and you support your neck well with your hands.

Basic Crunches

Crunches are exercise that you can do anywhere, and you don’t need someone to hold your feet. Lie on your back like you’re doing sit ups, but bring your head and feet up together in short, fast moves. Do 5 to 10 of these.

Slow Crunches

Slow crunches are much like basic crunches, except well they’re slower and they burn a bit more. Get in the same position as basic crunches, and do a full crunch. Now, very slowly, straiten yourself out, without touching your feet to the floor, and hold for 3 seconds. This will burn, so only do 5 or 6 to start out.

Abs Push Ups

This exercise really works those tummy muscles. Start facedown on the floor, with your legs extended. Lean on your elbows, which should be in line with your shoulders.

Now lift your body from the floor using only your abs, supported by your arms and toes. Do this 5 to 10 times.



Mitchell

Jesse Miller asked:


Exercises are necessary to have a strong and lean body. your muscles and bones need to exercise to strengthen themselves. Here are some easy exercises for your upper body to have a strong back, shoulders, arms and chest.

Press ups

Lie back on a ball and hold your dumbbells at an arms length above you. Now start lowering your arms by bending your elbows till your elbows are at your shoulder level. Push the dumbbells back up and repeat the exercise.

Push ups

Rest on a ball or on your knees while you lie on a floor. Put your hands more than shoulder width apart and lower yourself till your elbows are at 90 degree angle. Then push yourself up and repeat.

Front raises

Stand upright and rest your dumbbells on your thighs. Lift them and bring to your shoulder level ensuring that your palms face the ground.

Back extension

Lie with your face facing the floor and put your hands at your back or at the back of your head. Now try lifting your upper body up and then try lifting your knees up too. Count a few seconds and then bring yourself back to initial position and repeat.

Kickbacks.

Bend your torso and hold your dumbbells with your elbows a bit bent. Now raise your dumbbells a little above your hips. If the exercise hurts you may raise your torso a bit.

Dips

Sit on a chair or a bench and bring yourself to its edge. Now put your hands beside your thighs and straighten your legs. Lower yourself so that your elbows are at 90 degree. Then raise yourself up and repeat the exercise.

Concentrated curls

Kneel down and grab a dumbbell in your right hand and rest your right elbow on your right knee. Put your left hand around your waist. Now raise your weight to your shoulder level but do not touch the shoulder. Lower the dumbbell and repeat.

Overhead Press

Stand or sit down on a ball. Grab your dumbbells and straighten your elbows in front of you. Now raise the weights overhead so that your palms face each other and ensure that they are above your head. Now lower your weights to initial position and repeat the exercise.



Georgia