"Your Everyday Beach Body" Workout #1

So here it is: the first workout in my new series. But first, some disclaimers and warnings:

-As a certified personal trainer, I have determined that these exercises are safe and effective when done correctly, however strength training should always be taken at your individual level. 
-If any of the exercises below are beyond your current fitness level, work up to them gradually, or ask me for modifications.
-Certain conditions, for example, arthritis, joint problems, sprains/strains, can be made worse with strength training. 
-Insure that you have knowledge of how to properly use a kettlebell. While kettlebells can offer great variety to your workouts, they can be dangerous if the swings are not performed in a controlled manner. 
-My workouts are designed mainly for those hoping to build lean muscle and decrease body fat, increase tone or definition, or otherwise get in a total body workout that keeps the heart rate elevated. These programs are not as beneficial for the person looking to only add muscle size (hypertrophy). I don't very often isolate muscles, but instead, choose combo and/or multi-joint exercises that burn the most calories by using large muscle groups. I like to pack the most benefit into a strength workout as I can, making the most use of your time.

I chose the kettlebell for this first workout. These offer great variety in that you can use them in the same way you would a dumbbell OR a medicine ball. For that reason, I would suggest investing in one of these if you have a limited home gym. Choose a weight that would be heavy enough to offer a challenge to exercises like a shoulder press, but not so heavy that the weight limits the exercises you can do. For women, I would suggest anywhere from an 8-15lb, higher for men, depending on strength level. Mine is a 12-lb, chosen mostly for its color. :)

Directions: Perform 12-15 reps of each exercise, 2-3 times through, depending on time. Circuits are my preferred workout format, because your heart rate will stay up when you eliminate rest breaks and move from one exercise directly to the next.

1. Side Squat with Front Swing (Target Muscles: Quads, Glutes, Shoulders)
Start with the KB in your right hand, down in a squat. Stand and step sideways with your left foot, as you swing the KB up, exchanging it into your left hand. Lower down in a squat. Repeat moving towards the right side.

2. 1-Arm Row (Target Muscle: Back)
Hinge over from your hips, keeping your back flat. Pull the KB straight back, squeezing the shoulder blade and keeping your elbow close beside your ribcage.

3. 1-Leg Deadlift (Target Muscle: Hamstrings. BONUS: Works balance!)
Stand on the leg opposite of whichever hand is holding the KB. Other leg will lift off the ground while you lower the KB down. Body should come parallel to the ground, keeping the hips level. Tighten the hamstring of the standing leg to pull your body back up to the top, like a lever.

4. Up and Over Push-Up (Target Muscle: Chest, Shoulders, Triceps)
Lower into a push-up with one hand on the KB's handle. As you push back up, bring both hands on top of the KB, and move into a push-up on the other side. SAFETY: Be sure that the KB is on a hard, flat surface. Some KB's might not have enough room on top for both hands.

5. Windmill (Target Muscles: Core)
Start by holding the KB straight up overhead. Lower your body ONLY to the side, not the front or back, keeping legs and arms straight. Pull back up to the top keeping the core tight.

6. Snatch (Target Muscles: Quads, Glutes, Shoulders)
Start in the "ready stance" with the KB on the ground. Stand up as you pull the KB straight up and gently flip it over your hand to end in position #2. From there, press overhead. Do the motion in reverse order back to the ground.

7. Jacknife (Target Muscles: Core)
Lie with your hands in the KB handle, behind your head. Crunch up, keeping the arms and legs straight until they meet in the middle. The neck should stay neutral and the low back should be flat on the mat at all times.

8. Boat Pose with Overhead Press (Target Muscles: Core and Shoulders)
Start in a balancing boat pose with feet off the ground, holding the KB by your chest. Press the KB straight up overhead while keeping the rest of the body still. Be careful not to roll back onto your lower spine.

Enjoy and let me know what you think!
-M