"Bell" Workout

Alright Fatletes, vocab time!  DTR!! Define the relationship.  I am told this is a common acronym in Mormon dating.  How the heck did I not know this?!

I think the bell is working for me

I thought we would DTR our relationship (the relationship between you (my reader) and myself.  So I am a blogger which is defined as " a person who thinks what they say actually matters to the masses, and suffers from ideas of grandeur."  You are a "person who finds inspiration in my weight-loss, superiority in your spelling and grammar skills (when compared to mine), and humor in my pitiful love life."  Yeah, you read other blogs, but I tell myself, "my blog is the one you love the most, and that some day we plan on having a serious committed relationship in which you stalk me via Facebook and Twitter."  

In time, our relationship will become disastrous (give it about 3 to 9 months), ending in acrimony, emotional chaos, and possibly legal proceedings.  Which is the only proper way to end a relationship such as ours.

Until we reach the end of our relationship, I am completely smitten with all of you (but I too see other bloggers on the side).  Each time you read the blog I feel butterflies in my stomach and it keeps me obsessively checking the blog stats.  

Kettle Bell Workout and my bell related video.  Yeah, because I can hear the bells LOL (How to perform each exercise is listed below the video)

1.  Kettlebell Pullthroughs, 15 reps, 30 seconds rest

2. Beyond the Range Push-ups, 20 reps, 30 seconds rest

3.  Kettlebell Clean & Press, 12 reps each arm, 30 seconds rest

4. Lunge and Reach, 15 reps, 30 seconds rest

5. Russian Kettlebell Twists, 15 reps

6. DONE

You can repeat the workout if you still have some energy or some extra time

Kettlebell Pullthroughs (lower body)

How to Perform: Position your feet in a slightly wider than shoulder width stance.  Grab the two kettlebells and get them moving in a pendulum motion.  As the kettlebells move back between the legs, you have to bend the knees and absorb the momentum before reversing the movement with a powerful hip extension.

Benefits: Strengthen posterior chain and build explosiveness in the legs.

Beyond the Range Push-ups (upper body)

How to Perform: Perform a normal push-up while holding on top of the kettlebells.  Really squeeze the handles to make sure the kb’s stay in place.  Squeeze the glutes and remain rigid in a straight line position while you lower (eccentric) and drive (concentric) throughout the movement.

Benefits: Strengthening the shoulders, chest and triceps in a full range of motion (ROM)

Kettlebell Clean & Press (full body)

How to Perform: Perform a one arm kettlebell swing to get the kettlebell into a racked position. Once in place, drive the kb overhead and lock it out.  Return the weight to the racked position and back down into the swing.  Repeat.

Benefits: Strengthening the entire body including the legs, core, shoulders and back.

Lunge and Reach (bodyweight exercise)

How to Perform: Lunge forward while keeping an upright torso.  The reach should be done toward the side where the lead leg is forward.  Drive back to a standing position and repeat.

Benefits: Activating the quadriceps, hamstrings and glutes while stabilizing the core and knee.  The reach of the movement stretches the same side IT band, lats and shoulders.

Russian Kettlebell Twists (core exercise)

How to Perform: Sit upright with your knees bent and legs together.  Grab the kettlebell and rotate it back and forth touching the ground on your left and right sides.

Benefits: Strengthening the core, shoulders, biceps and upper back.