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Laura Miller Personal Trainer

Total Body Workout

Full Body & Cardio Workout

Jake Zolna Personal Training Newtown PA

5 Full Body Workouts With Kettlebells

  1. Single-Arm Front Squat

Grab a kettlebell in your right hand and rack it (elbow tucked, weight in front of your shoulder, palm in). Stand with your feet shoulder-width apart and hold your left arm straight out in front of you. Push your hips back and lower your body as far as you can. Pause, and return to the starting position.
4 Sets & 8 Reps

  1. Single-Arm Floor Press

Lie on your back with your knees bent and feet flat on the floor. Hold a kettlebell above your chest in your left hand. Lower the kettlebell until your upper arm touches the floor. Pause, and press the weight back up to the starting position without letting your right hip rise.
4 Sets & 10 Reps

  1. Kneeling Single-Arm Hold and Stand

Kneel holding a kettlebell in your left hand above your shoulder with your left arm straight. Keeping your hips level, brace your core and swing your right foot out in front of you to assume a half-kneeling position. Stand up. Reverse the movement to return to the starting position.
4 Sets & 5 Reps

  1. Kettlebell Single-Arm Swing

Set a kettlebell on the floor in front of you. Spread your feet slightly beyond shoulder width, push your hips back, and grab the handle in your right hand. Hike the bell between your legs; then thrust your hips forward as you swing the weight up to chest level. Swing it back between your legs.
4 Sets & 10 Reps

  1. Batwing Row

With a kettlebell in each hand, bend at your hips and knees and lower your torso until it’s almost parallel to the floor. Let the weights hang at arm’s length, palms in. Row the right kettlebell to your ribs, pulling your shoulder blade back. Hold it there as you perform 10 rows with the left kettlebell.
4 Sets & 10 Reps


To try out some new kettlebell workouts, attend our next #FITin15! Spend a short time with an expert personal trainer to learn proper form and specific exercises to carry into your own workouts — and, have fun while doing it!

Upcoming FIT in 15 events: Saturday, May 25 at 10:30 AM | Saturday, June 1 at 10:30 AM 

TRX at the NAC

3 TRX Exercises for the Full-Body

The gym can seem like a very overwhelming place – with tons of people, equipment, and classes being thrown at you it can be tough to find the right workout, or equipment to use. Luckily our training staff here at the NAC is always looking to help, and has set aside some of their favorite pieces of equipment & a few different exercises to go along with each!

We talked with Certified Personal Trainer and Parisi Speed Performance Coach, Jake Zolna about his love for the TRX Straps, and why they are a go-to for him in the gym. Check out his favorite full-body exercises using the TRX:

TRX Pistol Squat

“For lower body I like to do Pistol Squats. They are a one-legged squat that has you hold the handles on the TRX while keeping your back straight and arms out in front of you at an angle. From there you squat down keeping your arms straight and back upright. Then explode up, pushing through your heels. “

TRX Archer Row

“For upper body I like to do the Archer Row, it’s a combo row where one arm is doing a normal row pulling back and the other arm is doing a reverse fly. You alternate them as you go, giving your back a full workout.”

TRX Push Up

“Another good movement for upper-body is the TRX Push Up. These are a great because they allow you to get deeper than a regular push up. It also incorporates more stability within the shoulders and core due to holding the TRX Cables.”


I love using the TRX, because of its versatility. You can literally get a full-body workout with just these two straps.”” –Jake Zolna

If you are looking to add some variation to your workouts don’t hesitate to check out the TRX Cables, a simple yet effective piece of equipment that you can use to get a full-body workout. If you have any questions about different exercises and see Jake around just ask and he will be happy to help!

Ready to reach your fitness goals?