What are your fitness goals? If your fitness regime is non-existent at present, simply adding three workouts of twenty minutes each into your schedule will greatly benefit your health. Being fit is easier than you think, the hardest part is committing to it. Start by setting a clear and achievable goal for yourself.
To make it even more convenient I have designed a special lower body tone up workout this month that you can easily do with only a few simple pieces of gym equipment. All you need is a bench, a kettlebell, two dumbbells and determination. Use a weight that is suitable for your fitness level. If you are just starting out you might even choose to not use any weights at all. Have fun sweating it out.
Goblet Squats. Hold a kettlebell in front of you, hugging the elbows to your body. Do the squat check:
- feet shoulder width apart
- toes slightly out
- squeeze the glutes and pull the abs to your spine
Sit your hips back. If you can keep the chest up* with the core engaged and the heels down, squat to below parallel. Otherwise squat down as far as you are able to maintain good form. Drive up through the heels. Repeat 10 times. *There should be no rounding in the back at all.
One-legged Kettlebell Deadlift. Step the right foot behind the left, while maintaining a slight bend in the back leg. Fold forward, keeping a straight back and shin vertical. Lift your back leg, moving it towards being parallel to the ground. (Keep the leg down for an easier option.) Move in a controlled manner, stabilizing through the front foot. This is a great hamstring strengthener. Change legs. Repeat 5 times on each side.
Step-Ups. Adding a quick drive and knee rise at the end ads a cardiovascular element to this exercise. Step the right foot onto a box or stable bench, holding two dumbbells at your sides. Press into the right heel as you step onto the bench and drive the left knee to the ceiling. Keep the chest up throughout this movement and engage your abs to help to stabilize you. Repeat 5 times for each leg.
Kettlebell Sumo Squats. Start with a wide stance, much wider than your regular squat with the toes slightly pointed outwards. Let the kettlebell hang between your legs. The arms are straps and don’t need to be engaged. Engage the abs and sit the hips back and squat into the heels, while keeping the chest up. Repeat 10 times.