8 Exercises For An AWESOME Core!!

Give these 8 exercises a try to build a strong core.

 

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One Awesome Workout You Can Do Anywhere

Get your week started with this awesome bodyweight workout. No equipment necessary.

  1. Bodyweight Speed Squat
  2. Push-Up
  3. Reverse Lunge

*Reps = 10-1 (10 reps round one, nine reps round two, eight reps round three, and so on down                    to one.)

4. 15 Jumping Jacks after each round

 

Have a great week!

 

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Weekend Countdown Workout

Weekend Countdown Workout

Kickoff the weekend with this quick countdown workout.

Round #1 – Perform 10 push-ups and 10 swings, then 9 and 9, and 8 and 8, and so on down to 1.

Push Ups
Kettlebell Swing

Round #2 – Perform 10 push-ups and 10 swings, then 9 and 9, and 8 and 8, and so on down to 1.

TRX Rows
Lateral Lunge

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1 Kettlebell, 1 Awesome Workout

1 Kettlebell, 1 Awesome Workout

Need a quick and efficient workout. Grab a kettlebell and get started.

Kettlebell Swing – 15 reps
Renegade Row – 10 reps each arm
Goblet Squat – 10 reps
Kettlebell Windmill – 5 reps each
Overhead Press – 10 reps each arm
Rest 1-2 Minutes

Perform each movement. Then rest after completing all four. Repeat for five rounds.

Get started with a coach who will guide you each step of the way today!
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Exercise of the Week – Kettlebell Windmill

Exercise of the Week – Kettlebell Windmill

Strengthen the core, shoulders, and hips with this weeks exercise of the week, the kettlebell windmill.

How to do it:
Grab a kettlebell in your right hand and press it overhead. Keeping your eyes focused on the kettlebell, hinge your hips back and to the right. Keeping both knees slightly flexed with the left leg and foot rotated out, slide your left hand down the inside of your left leg until your hand reach the floor. Then stand back up tall. Repeat for 5 reps and then move to the opposite side.

Keep your workouts fresh and exciting with a coach. Get started today with our 21-Day Shape Up Challenge here:
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Exercise of the Week – Kettlebell Swing

Build a lean, toned, tight, sexy body with the Kettlebell Swing.

How to do it:
Place a kettlebell on the ground about 2 feet in front of you. Hinge at the hips and grab the kettlebell. Snap the kettlebell back through your legs, like it was a football. Then, powerfully snap your hips back forward to lift the kettlebell using your hips to return to a standing position. Guide the kettlebell back down through your legs, thinking of catching it with your hips, and repeat for your next reps. Always keep your hands close to your body when the kettlebell is back between your legs, and always keep your back flat.

Try 20 Swings on the minute for short 10 minute workout. Simply set a timer to beep every minute. On the beep do 20 reps, then rest until the next beep.

Why it works:
The Kettlebell Swing targets the hips, lower and upper back, and will give you a nice backside.

To get started on your fitness journey and have a coach guide you every step of the way, click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

Exercise of the Week – Kettlebell Overhead Press

Exercise of the Week – Kettlebell Overhead Press

Increase your upper body strength with the Kettlebell Overhead Press.

How to do it:
Grab a kettlebell and clean it to your shoulder. Stand with feet hip width apart. Press overhead without arching back. Pulling the kettlebell back down into your body under control and keep your butt tight. Repeat for 8-12 reps, then do the other side.

What it targets:
Shoulders, Arms, and Core.

To get started on your fitness journey and have a coach guide you every step of the way, click here:
https://pittsburghnorthfitness.leadpages.co/21-day-shape-up-challenge/

Exercise of the Week – Goblet Squat

Tone and tighten you butt, legs, and core with this weeks exercise of the week the Kettlebell Goblet Squat.

Why it works?
There is no better exercise for your lower body than squats. By using a kettlebell goblet variation you will place less stress on your back and force your abs to work more.

How to do it:
Grab a kettlebell by the horns (sides of the handle). Place feet slightly wider than hips with toes turned out slightly. Push hips back and sit down between your feet. Stand back up by pushing the floor away from you through your heels. Keep your back flat and chest up at all times.

Add a couple sets of 8-12 reps to your next workout.

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Exercise of the Week – Kettlebell Renegade Row

Get more from your workout.

Work your core, back, and arms all at the same time with the Renegade Row.

Grab a pair of kettlebells or dumbbells and get into a push-up position holding them. Press one into the floor and pull the other up to your side. Return to the starting position and repeat on the other side. Keep you back flat and do not allow your hips to twist. Perform three sets of ten alternating sides every rep.

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No Excuses Holiday Survival Workout

No Excuses

Time will not be an excuse this holiday season to miss a workout.

Grab a Kettlebell. Take 10 minutes and get in an awesome workout.

Here is the circuit:
– 5 Swings
– 5 Squats
– 5 Overhead Presses
– Repeat on the left arm.
– Rest 30s and repeat for 10 minutes

For more information check us out here:
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