Fitness on Friday

I absolutely LOVE kettlebells but I understand that some may feel intimidated by them! And plus I get asked all the time…what are the best exercises….what should I do if I have never exercised before in my life!

So below I have created a simple sheet to understand what is (in my opinion) the best exercises if push comes to shove and how to keep things simple!

WHY EXERCISE & HOW TO KEEP IT SIMPLE

Which movements have humans been performing for millions of years?

Since the body is comprised of dozens of muscles, ligaments, joints, and bones all performing separate functions as a unified whole, which movements incorporate the most body parts at once?

Which movements are the body designed to perform?

Humans have been squatting, horizontal pressing, vertical pressing, climbing, and using their torsos to resist pushing and pulling forces for millions of years.

We’ve been running really quickly for millions of years. And we’ve been walking long distances at slow paces for millions of years.

The Four Essential Movements:

  • Pushups
  • Pullups
  • Squats
  • Planks

Fine-tuning movements:

  • Step-ups
  • Overhead presses
  • Lunges (forward, backward, side)

Compound Movements:

***Burpee is the ultimate compound movement

Other great compound movements:

  • Overhead press with a squat
  • Push-up or plank with lunges

To maintain shoulder health (and build a strong, stable back from which to exert great shoulder force), you should train with a 2:1 pull: push ratio. 

That means for every 10 reps of presses (dips, pushups, bench, overhead press, etc) you do 20 reps of pulls (rows, pullups, face pulls, etc). If you already have problems with your shoulder or posture, bump that up to a 3:1 ratio.

Additional Exercises that are helpful for Bone Density, Flexibility, Core:

  • Jumping Jacks (BD)
  • Single-Leg Stand (F)
  • Bridge (F & BD)
  • Leg Raises (core)

HIIT (High-Intensity Interval Training) is the best way to jam-pack your weight training by getting your heart rate up and keeping the workout short to get the most bang for your workout.  These are also really great for bone density.

Example workout timing:

5 min – warm-up on treadmill or bike

5 min – stretch exercises (I like Tae Chi moves)

15 min – actual weights (I love kettlebells)

5 min – cooldown ***if you actually have about 15-20 minutes to cool down on the treadmill or walk outside it helps the adrenals come down best.

5-min – floor cool down stretches

Workouts can be based on:

  • time or 
  • reps or 
  • push til you rest then push again

How heavy?

  • First, start with the body.
  • When ready add 5 #s at a time.

Hope these exercise tips help you keep warm through the winter months!

Hugs and prayers always,

Kelly 😉

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