Video Discription |
00:00 Kettlebell Advanced Windmill
00:51 Weighted V-up Passes with Pad
01:42 Cable Side Bend (V2)
02:32 Kettlebell Lunge with Twist
03:23 Side Plank
04:13 Dumbbell Russian Twist
Kettlebell Advanced Windmill
Stand with your feet slightly wider than shoulder-width apart, holding a kettlebell in one hand above your head. Rotate your feet slightly away from the kettlebell. Bend at the hips, lowering your torso toward the floor while keeping your eyes on the kettlebell. Reach your free hand toward the ground while keeping the kettlebell stable overhead. Return to the starting position and repeat.
Weighted V-up Passes with Pad
Lie on your back with your arms extended overhead, holding a weight or pad. Lift your legs and upper body simultaneously, bringing the weight to your feet. Pass the weight from your hands to your feet, then lower your legs and arms back to the starting position. Repeat, passing the weight back and forth.
Cable Side Bend (V2)
Stand next to a cable machine with the handle set at the lowest position. Hold the handle with one hand and place your other hand on your hip. Keep your feet shoulder-width apart and your core engaged. Bend sideways toward the cable, lowering the handle toward your knee. Return to the starting position and repeat on both sides.
Kettlebell Lunge with Twist
Hold a kettlebell with both hands at chest level. Step forward into a lunge, lowering your back knee toward the ground. As you lunge, twist your torso toward your front leg, bringing the kettlebell across your body. Return to the starting position and repeat on the other side.
Side Plank
Lie on your side with your legs extended and stacked on top of each other. Place your bottom elbow directly under your shoulder and lift your hips off the ground, forming a straight line from your head to your feet. Hold this position, engaging your core and keeping your body straight. Repeat on both sides.
Dumbbell Russian Twist
Sit on the floor with your knees bent and feet flat. Hold a dumbbell with both hands at chest level. Lean back slightly, keeping your back straight and core engaged. Rotate your torso to one side, bringing the dumbbell toward the floor. Return to the center and twist to the other side. Repeat, alternating sides.
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