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!


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 😉


SHE WHO IS – I am super excited to be an Ambassador for such an amazing entity that is truly about lifting women up with God as our foundation! Use my PERSONAL LINK HERE…..and you are not only clothing yourself with some comfy encouraging apparel, you are also supporting an amazing entity such as SHE WHO IS, AND you are supporting my BLOG!

GLOBAL HEALING – I partnered with this amazing company because the founder understands the importance of clean sourcing for our supplements and tinctures. He also understands the mind, body, soul, spirit connection to our health. Get started today with THIS LINK to save yourself on your amazing health options! My two favorite bundles are the IMMUNE BOOST BUNDLE (it has ALL the support your body is needing and the recommended vitamins that doctors are talking about due to the current “environment” of health concerns!). I also use the THYROID HEALTH KIT! Again by using MY LINK you not only will save yourself money on high-quality supplements to support your health but you are also supporting my BLOG! 

OIL LIFE – I have loved getting resources and tools to use with my essential oils for myself personally and for clients from this company for years. I am honored to share about them and to encourage you to use THIS LINK to not only support your essential oil journey but to also support this blog! Thank you ;)….

DoTERRA – And of course, if you are ready to start your own Healing Journey with Essential oils…I would be honored to be your gal….your advocate…your coach!  CLICK HERE to get started today!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Blog at

Up ↑

%d bloggers like this: