The Kettlebell Goddess Workout - AuxesiaAndrea Du Cane, Kristann Heinz, Nicole Du Cane
Year Released: 2008
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Auxesia is one of the workouts on The Kettlebell Goddess Workout DVD. It's about 20 minutes long including the joint mobility warm-up sequence found on all the Goddess workouts, plus stretches at the end. It's short, but VERY effective. You will need two kettlebells of the same size, or you can substitute dumbbells for those moves.
Turkish Get-Ups are first. They do two on each side, each showing a different way to safely get up. I would strongly suggest practicing this move with little or no weight before picking up a heavy kettlebell, unless you're already an experienced kettlebell user. It's much more challenging than it looks.
Renegade rows. You need to be able to hold a plank very well to do this. They do 6 rows - alternating arms - for two sets. In case you don't know what these are, you hold a plank with your hands on the kettlebells (you MUST use at least a 12kg bell or it won't be heavy enough and could tip over!!), do a push-up, then a row, alternating arms with each push-up. It's a killer! If you can't yet do a single row from plank position with a 26# kettlebell, use a dumbbells which obviously won't tip over if your hands are resting on them while you're in plank.
Farmer/Waiter walks are done showing one kettlebell overhead, one kettlebell held down, and one kettlebell held down plus one overhead. It looks like nothing but you can really feel it in your core if you hold everything tight and concentrate on keeping your shoulder down, and your elbow straight, as Andrea says.
Slow kettlebell twist. You sit with your legs up and slightly bent in front of you, hold your abs in very tight, and twist the kettlebell slowly side to side, touching down each time. They do ten, for two sets.
Russian twist is a quicker variation of KB twists, plus you move your shoulders toward the side while twisting your knees in the opposite direction. You do not place the bell down, but rather twist quickly, side to side. They do 28 reps for two sets.
Power breathing sit-ups or crunches are next. These utilize the power breathing technique taught in kettlebell work, so you should be familiar with it first to get the most out of it. They do 8 reps in the center, then 6 on each side.
This is an AWESOME workout!!