A serious full body exercise which more specifically targets the core and the back muscles

  1. Choose appropriately sized kettlebells. 2 x 12-16kg for men and 2 x 4-8kg for women
  2. Assume the top position of a press up, gripping the kb handles with straight arms making sure the kbs are directly beneath the shoulders
  3. Begin by forcefully pressing one kb down into the ground whilst you lift the othe kb away from the floor, up towards your hip. hold for a second then return the kb to its original position in a controlled manner. repeat with the other arm
  4. The abs must be kept really tight in this exercise to maintain a straight body and good spinal alignment. try 20 reps (10 with each arm)
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