>Nothing is more coveted by women than a high-rise booty you can bounce quarters off of and a smaller waist.
By incorporating these general recommendations into your fitness plan, I can guarantee your glutes get more oomph and your midsection will not only appear smaller, but will be tighter.
Why is this article called Swing into Fitness?
Kettlebell swings are one of my favorite ways to help get that nice glute-hamstring tie-in. The mini circuit listed below incorporates a few other kettlebell exercises that will assist in the development of some nicely capped and toned shoulders. This will help with the appearance of a smaller waist, while the overall workout with the basic nutrition tips below, will actually help shrink your waist and tone it up. The way the exercises are performed will give your whole body a great overall lean, muscle-building workout, while increasing your flexibility and burning a ton of calories:
Tabata Kettlebell Swings •Kettlebell Swings – 20 seconds on, 10 seconds off, for 4 rounds or sets (20 to 50 reps) Rest 90 seconds •Kettlebell Power Snatches – 20 seconds on, 10 seconds off, for 4 rounds (can be done one side at a time or both sides simultaneously) Rest 90 seconds •Kettlebell Swings – 20 seconds on, 10 seconds off, for 4 rounds Rest 90 seconds •Kettlebell Sumo Deadlift High Pull – 20 seconds on, 10 seconds off, for 4 rounds Rest 90 seconds At the end of this workout, take some time (5-10 minutes) to cool down with light activity and some stretching and be sure to get in your post-workout nutrition to refuel and repair.
Here are some basic nutrition tips that will work well with this workout:
1.Eat breakfast! Really do I need to go into further detail on why this is so important? 2.Eat a portion of protein and some veggies at EVERY meal. You will want to eat every 2 to 4 hours, depending on your goal, but no more than 4 hours between feedings regardless. Depending on your overall metabolic type or carb tolerance, your overall goals, and where you currently stand in relation to achieving those goals, you might try this as an example: first meal = carb/protein; second meal = protein/veggies/fat; pre-workout meal = carb/protein; post-workout = carb/protein; and your last meal(s) = protein/veggies/fat. 3.Drink a minimum of 3 to 4 liters of water per day. This may be more, if you are more active. 4.Take a greens product every day! This will not only provide you with so many antioxidants, phytochemicals, enzymes and nutrients, but it will help to keep all your systems running smoothly and most importantly, it will help to keep your body’s pH levels in check. Too much acidity creates a fat, painful, inflamed and overall diseased body. 5.If it is not something that was shot, caught, picked or plucked, you most likely should not be eating it. Feed off the bounty we have been given, not off the manufactured products. Swing into Fitness with Kettlebells