OnFitness Magazine - March/April 2022 - 15

15 WWW.ONFITNESSMAG.COM | VOL 22 NO 5 | 2022
ALTERNATING
KETTLEBELL SWING
Abs, shoulders, pecs, butt,
quads, hips, hamstrings, and lats.
The kettlebell swing builds
muscle, stimulates metabolism,
and works the posterior chain.
Most of us need more strength in
our back, hamstrings, and glutes
- which the kettlebell swing delivers. The swing requires
your feet to be wide enough apart so that the weight doesn't
hit your legs; this will also force you to move more at your
hips and less at your knees, which is what you want because
it's an explosive hip-hinging swing. Alternating the kettlebell,
moving it from hand to hand will allow you to swing more
continuously and for longer periods, which is great for fat
loss. Plus, loading one side of your body at a time is
additional work for your core.
TIRE FLIP
Butt, hamstrings, pecs,
back, quads, triceps, biceps,
and chest.
Gripping the bottom of a
tire by the tread,
positioning your feet back
a bit; your chest should be
driving into the tire. Lift
the tire by extending
through your hips, knees,
and ankles to push it up.
As the tire reaches a fortyfive-degree
angle, step
forward and drive your
knee into it, readjust your
grip to the upper portion of
the tire and push forward
to complete the turn.
KICKBOXING
Arms, shoulders, quads,
hamstrings, calves, butt,
abs, obliques, spinal
erectors, chest, back,
and neck.
Kickboxing involves short bouts - two
to three minutes - of intense repetitive
movement such as hitting a punching bag
over and over and over again or kicking
and kneeing a pad someone else is holding.
These short, intense bouts of activity can
have huge benefits in heart, lung, and fatburning
health.
KETTLEBELL SWINGS
Abs, shoulders, pecs, butt, quads, hips, hamstrings, and lats.
With a kettlebell on the ground a couple of feet in front of you,
bend your knees to lean forward and grab the handle with both
hands. Don't be tempted to squat, your knees should bend slightly
but most of the movement is driven by your hips. With your back
flat, engage your lats to swing the weight between your legs, then
driving your hips forward, explosively swing the kettlebell up to
your shoulder height with your arms straight in front of you.
Return to the start position and repeat without pauses.
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OnFitness Magazine - March/April 2022

Table of Contents for the Digital Edition of OnFitness Magazine - March/April 2022

CONTENTS
CONTENTS
OnFitness Magazine - March/April 2022 - 1
OnFitness Magazine - March/April 2022 - 2
OnFitness Magazine - March/April 2022 - 3
OnFitness Magazine - March/April 2022 - CONTENTS
OnFitness Magazine - March/April 2022 - CONTENTS
OnFitness Magazine - March/April 2022 - 6
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