Online Fitness Trainer, Exercise Programs & Workout Routines

Kettlebell Turkish Sit Up

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  476 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Thighs
1. Lie on your back and lift the kettlebell over one shoulder to a locked out position. If using one arm to get into position, press that shoulder down to the ground before pushing up.
2. The leg on the same side of the kettlebell has the heel pressed into the ground.
3. With head up, looking straight above the kettlebell, roll to the opposite side, balancing your body with your free forearm and arm, pressing with the heel of your foot to reach a sit up position.
4. The arm with the kettlebell stays straight and your head stays up as you brace yourself with your free hand.
5. Pause, then return to the starting position.

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