Denise's Daily Dozen (57 page)

In this life, you can’t afford to lose sight of the big picture when it comes to your inner and outer beauty. Are you doing all you can to take care of your health? Are you proud of your character and your relationships with your family, friends, and others? Focus more on being a good person and worry less about superficial things. Soon your true beauty will reflect back at you in the mirror.

SATURDAY’S ATHLETIC KETTLEBELL-INSPIRED WORKOUT

Raise the bar! Set tiny goals for yourself, and as you meet them, set more. The sky is the limit!

1. Warm Up

Warm up your legs and back while working your abs.

 
SQUAT REACH:
Stand with your feet shoulder-width apart and squat down as if you’re sitting in a chair. Extend your arms by your sides but behind you.

  Squeeze your buttocks and legs to stand up. As you stand, extend your arms up toward the ceiling and lift your left knee. Swing your arms down toward the ground as you squat. (You’ll see that this is one of the fundamental movements in this kettlebell workout.) Alternate lifting your knees. Time: 20 seconds.

 
WAIST TWIST:
Continue to warm up your back and trim and slim your waistline by standing with your feet wider than hip-width. Bend your elbows so your hands are in front of your chest with elbows out to the sides. Keep your abs pulled in as you twist from side to side. Time: 20 seconds.

 
BACK LUNGE:
Stand with your feet shoulder-width apart and your arms by your sides. Step backward two to three feet with your left leg and bend your legs into a lunge position. As you lunge, place your hands on your thighs. Return to standing and continue lunging, alternating your legs. Time: 20 seconds.

 
CHALLENGE:
When you lunge, extend the arm that’s on the same side as the front leg up toward the ceiling and the other arm down toward the floor.

2. Double-Arm Swing

The power here comes from your hips, thighs, and buttocks as you reshape your bottom half.

  Stand with your feet wider than hip-width apart and your toes facing slightly outward with a natural turnout. Hold a dumbbell with one hand on either end. Extend your arms straight in front of your body at chest height.

  Bend your knees and squat down, placing most of your weight in your heels. As you squat, use control to swing the dumbbell down toward the ground and between your legs. As you return to standing, squeeze your rear, the backs of your legs, and abs, and swing the dumbbell up to right above your head. Your swinging motion should be smooth and fluid, and you should feel a little suspension at the top. Time: 1 minute.

3. Single-Arm Swing/Pull-Back

This is a great way to tone up your legs and upper back and blast fat. All this in one move!

  Get into the same squat position as the double-arm swing, but hold the dumbbell in your right hand with your palm facing the floor and extend your arm straight down in front of you. Keep your left arm by your left side. Squat down with your legs, making sure to keep most of your weight in your heels.