Gluteus Maximus (bum)
Place kettlebell over the head. Stand with feet far apart; leg on side of kettlebell should be placed behind the body and opposite foot should be positioned forward. Arm should be fully extended upward supporting kettlebell. ie opposite foot to raised arm is forward.
Squat down by flexing knee and hip of front leg. Return to original standing position by extending hip and knee of forward leg. Repeat. Clean and Jerk weight with opposite arm and squat with other leg forward.
Like all overhead movements, your core and posterior chain will be supporting you in overdrive! - so concentrate on your breathing, and ensure you are balanced through your front heel before you descend.
Personal Training Tip: Which Foot Forward with overhead Split Squats?
Your body is bipodal, it moves one leg with the opposite arm (think walking). This extends to sports and movements where we transfer our bodyweight from one foot to the oppposite arm; think throwing a ball, or making a rugby tackle, the arm engaged in the final movement is braced by the opposite leg being forward - as such, this is the best way to perform this movement with your opposite arm raised.
Forget the beauty salon, and look no further than the bedroom… Your body will thank you!
As if us girls need another reason to hop in between the sheets with our man (or any man for that matter! ;) However, here’s another one to add to the list! Research and various studies have found that sex on a regular basis can give us glowing health results most women would pay good money for. So look no further girls and save some dosh with our sex and health facts below!
Forget Psychologists and shrinks…when we have sex our brain releases endorphins which decrease stress and induce a wonderful state of euphoria. Happy, happy days!
Forget expensive hair treatments at your hairdresser…Having sex actually doubles the level of estrogen in women and makes our hair shine with brilliance while making our skin supple and softer…one step closer to looking like a Victoria secret model!
Forget the beauty salon… when you have sex the pores of your skin are cleansed leaving a brighter and glowing skin as well as decreasing the risk of developing dermatitis. No need to splurge on that facial then eh!!? If we’re looking at more long term benefits, having regular sex increases the lifespan in humans. It was found that out of the people of the same age and health, those who had more frequent orgasms faced 50% less death rate than who people who didn’t have frequent orgasms.
Forget the overpriced gym membership…You’ve just been for that romantic, yet carbalicious dinner, but don’t fret…not only do you burn most of the fat and carbohydrates you consumed, but if you opt for the healthy dessert option of having mind blowing sex you can burn up to around 200 calories (unless you decide to add whipped cream of course!). This is equivalent to running for 15 minutes on a treadmill! I know what I’d rather do!
Forget the Painkillers…Just before you orgasm, the hormone oxytocin’s level rises almost 5 times, releasing large amounts of endorphins. Endorphins act as natural painkillers and relieve you of pain so next time your man has a headache, treat him with a vigorous session of lovemaking rather than a paracetemol. Make him scream for the right reasons ;)
Sex is healthy! Emotionally, physically, and even cardiovascularly! So rather than spending the day going through the same work routine at your job, send out a sneaky text to your loved one, it will make that lunch time run a little more motivating
If you're arms have stopped responding to the typical three sets of 10 rep Curls protocol, start adding some heavy weights. Try Steve's workout from this morning and tell me your forearms, lats and biceps aren't screaming when you try to pount to the pretty girl over the road ;)
Here's the trick - REST only 30 seconds and repeat the entire circuit another TWO TIMES SAME WEIGHT!
Keep the rest down and weight up to force out every muscle fibre in your arms into a state of shredded growth!
Happy training. SS