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The Spare Tire Removal Kit

Don’t wait till summer is here to rid yourself of the extra fluff around your center.

Eliminate sugar, flour and dairy, from your diet and follow a sound nutrition plan like we offer at The Prime Method. Make sure to get 8 hours of uninterrupted sleep every night.

Combine whole-body exercise, HIIT (high intensity interval training) and movements that emphasize beautiful posture.

Here is a twenty-minute workout I do with my clients that combines five effective exercises that target the midsection. You’ll need a Kettlebell (15-25 lbs). Perform each exercise for 30 seconds, non-stop. Rest for 60 seconds. Repeat for five rounds.

Kettlebell Overhead Swing - Feet shoulder-width apart, kettlebell between your feet, slightly in front of you. Grab the handle with both hands and squat hips back. Hike the kettlebell back towards your rear end. Keeping your back flat and your arms straight, immediately stand up and press your hips forward, swinging the kettlebell upward until it’s overhead. Keep pelvis tucked, wrists straight and your gaze focused forward (drive from your hips and glutes). As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs. Don’t let it swing all the way behind you; it should stop a little behind your knees.

Climber - Start in plank position, with your shoulders pressed down, and your pelvis tucked. Drive your right knee to your chest, and tuck your chin, keeping your torso and hips stable. Step back to plank and repeat on the other side.

Kettlebell Sit Up– On your back, knees bent and parallel, low back pressed to the floor, kettlebell overhead. Elbows bent, grab the handle and pull kettlebell towards your bellybutton, lift head and shoulders off the ground. Keep elbows pressed to your sides and shoulders down. Return to overhead position without touching down and repeat.

Lateral Bend – Stand with arms stretched overhead. Bend sideways, lift knee to the side and pull elbow to touch the knee.  Straighten and repeat on the other side.

Rotate - Start on your hands and knees with your hips and shoulders at the same level, and your knees elevated and spread wide. You will be in a four-point position with equal weight on all four limbs, flat back. Hook your right foot over your left ankle and drop your right hip by pivoting on your left foot and aiming the hip towards your right elbow.  Keep your arms locked and shoulders positioned directly over your hands throughout the movement. Return to four-point position and repeat on the right. Alternate sides and repeat.

 

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