FITNESS SHOULD FIT YOUR LIFE! You Can Be Busy & Still Train
You don't have to set aside hours to train. I did 18 mins (6 x 3min Round) while watering the garden. Because it was Sunday, usually a rest day, I used a 16kg bell. If you want to learn how to train with a kettlebell, inquire about online and in person classes. ~ Do Something Fun ~
KETTLE BELL WEIGHTED LEVEL CHANGE
This Complex gives you 3 of the fundamental moves: Swing, Squat, Pushup. (If you want to add a 4th put a pullup bar near by). The Weighted Level Change will push your strength and cardiovascular buttons at the same time. I suggest you use a timer to see how long it takes to complete the entire Round. Use a weight that allows you to get through the entire Round without resting. *Do 15 Swings - 5 Goblet Squats - 5 Push Ups, Do 15 Swings - 4 Goblet Squats - 4 Push Ups, Repeat till you finish with "one". *If you can't do this Volume of work (i.e. Count the total number of reps to get the Volume) without resting drop the numbers down, maybe 10 Swings and 3 for Squats and Push Ups. *Dose, depending on your goals, but most of us only need 1-3 Rounds of this once or twice a week.
Most of the people coming through the office get this wonderful exercise yet so often I see it done wrong at gyms and fitness studios. The dead bug is one of the best core exercises because it teaches the most important lesson about proper core engagement: how to keep your spine stable as your limbs are moving. In other words, if you want to be able to transfer the energy from your feet into your hands when throwing a punch or a ball or swinging a bat, then proper core exercises are for you.