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Try this tricep exercise.  Start by holding a kettle bell with both of your hands.  Keep your abs tight and place your upper back on a bosu ball.  Press against the floor with your feet so that your torso is lifted to a table top position.  Now press the weight up over your chest until your arms are straight.  Bend at the elbows to bring the weight down to your chest.  Your elbows should be out to the sides at this point.  Now press the weight straight over your chest again.  Repeat for 2 sets of 12.

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To do a tricep chest press, by holding a kettle bell with both hands.  Lie down on a workout bench with your knees bent and your feet planted on the end of the bench.  Squeeze your abs as you press the weight over your chest until your arms are straight.  Now bend at the elbows and bring the weight down to your chest so that both elbows are pointed out to the sides.  Now press the weight straight over your chest again.  Repeat for 2 sets of 12.

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To do a kettle bell snatch on a bosu ball, begin the exercise by squeezing your abs as you lift the kettle bell from the floor with both hands.  Keep your abs tight and come to a standing position.  Slowly step onto your bosu ball, keeping your feet shoulders width apart.  Now bend at your knees and slowly do a squat.  Bend low, to where your thighs are parallel to the floor and let the weight fall between your knees.  As you come to a standing position, lift the weight straight up over your head, squeezing your abs throughout the movement.  Repeat the entire motion for 2 sets of 12 repetitions to start.

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Here’s an exercise that is done on a balance board.  Begin by squeezing your abs.  Bend down and lift a kettle bell from the floor with both hands and then come to a standing position.  Now carefully step up onto your balance board.  Keep your feet shoulders width apart as you bend at your knees to slowly do a squat.  Your thighs should eventually be parallel to the ground as you let the weight fall between your knees.  Now, as you come to a standing position, lift the weight up over your head, squeezing your abs, thighs and glutes throughout the movement.  Repeat the entire motion for 2 sets of 12 repetitions to start.

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Here’s an exercise to help build leg and arm strength.  Begin by tightening your abs.  Bend at your waist and lift a kettle bell using your left hand.  Keep your abs tight and come to a standing position.  Place your feet shoulders width apart.  Now bend at your knees to do a squat.  Lower your body to where your thighs are parallel to the ground.  Let the weight fall between your legs and keep your right arm out at your side.  As you come to a standing position, lift the weight straight up overhead.  Repeat the same motion for 2 sets of 12 repetitions (on each arm) to start.

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Try the kettle bell snatch.  Begin the exercise by tightening up your abs.  Bend down and lift the kettle bell from the floor with both hands.  Keep your abs tight and come back to a standing position.  Your feet should be shoulders width apart as you bend at your knees to do a squat.  Bend to where your thighs are parallel to the ground as you let the weight fall between your legs.  As you come to a standing position, lift the weight up, overhead, keeping your arms straight throughout the movement.  Now bring it back down between your legs as you squat.  Repeat for 2 sets of 12 repetitions to start.

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Try this exercise.  It can help to strengthen your arms, your legs, and your abdomen.  Begin by holding a kettle bell with your right hand.  Bring it to the level of your right shoulder as you keep your elbow close to your waist.  Place your left arm straight out to the side.  Now sit on a bosu ball, keeping your abs and glutes tight to help balance yourself.  Place your legs straight in front of you and about four feet apart.  Now press the kettle bell straight up overhead and then lower it to the starting position.  Repeat the exercise for 3 sets of 12 repetitions (on each arm).

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To do this alternative hamstring stretch on a foam roller, begin by sitting on your bottom on the roller.  Clench your abs to keep your balance throughout the exercise.  Straighten your legs and place your heels on the floor in front of you but keep your knees slightly bent.  Now squeeze your thighs and your glutes to help keep your balance.  Reach forward with your arms straightened and hold for 15 seconds.  Repeat the stretch if necessary.

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To do a chest stretch on a foam roller, begin by sitting on the roller so that it is perpendicular to your body.  Plant your feet flat on the floor in front of you.  Squeeze your abs, your thighs and your glutes and place your hands flat on the floor behind you.  Now press your chest out, look to the ceiling and arch your back.  Hold the stretch for 15 seconds and then rest.  Repeat if necessary. 

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Here is an inner thigh stretch that can be done on a foam roller.  Begin the stretch by sitting straight up on the roller, positioned so that it is perpendicular to the body.  Clench your abs, glutes and thighs throughout the exercise.  Place the bottoms of your feet together and rest them on the floor.  Your knees should be out to the sides.  Hold the stretch for 20 seconds and then rest.  Repeat if necessary.  

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