[Five Rounds] of fitness
Simple Exercises for Physical Health

Movement is a catalyst for creating positive change in all areas of our lives. Strength training complements ALL the things we do with our bodies. Think about all the times you’ve pulled heavy garbage cans to the curb, carried bags of groceries up the stairs or given piggyback rides to your kids/grandkids. These are all strength-based movements. It is nice to look good but, at the end of the day, we all want to be capable of moving our bodies well so that we can enjoy our lives to the fullest. 

Equally as important, are workouts that focus on your heart health—cardio! Incorporating a balanced mix of endurance workouts with strength training movements will provide endless benefits, and it is NEVER too late to start! 

Focus: lower Body Strength

Complete 5 rounds of the listed number of reps for each exercise.

1- 10 x Kettlebell [KB] Goblet Squats 

Stand with feet just slightly wider than shoulder-width apart. Hold KB with two hands, elbows bent at chest height. Keeping chest upright with knees tracking outward, break at the knees and lower into a squat. Ideally, lower until the hip crease is just below knees.

2- 10 x Glute Bridges 

Lie face up on the ground with knees bent. Heels should be about a hand’s length away from glutes. Extend hips upward and squeeze glutes at the top. Feet are pushing through the floor. Lower hips back to start and repeat. If this position is bothersome to your low back, place your feet up on an object (ie couch) to adjust the angle.

3- 8/8 x Cossack Squats 

Stand with feet well outside shoulder-width apart. Break with the hip and knee toward the right side. Weight is evenly distributed in your right foot. Push back up to the center. Break with hip and knee toward the left side. Push back up to the center. Ideally, lowering until the hip crease is lower than the knee but work within a comfortable range of motion. If balance is an issue, hold a broomstick or similar object at center to help. ::

*If you do not have kettlebells, no problem! You can substitute milk jugs, soup cans, small children or pets—or use your own bodyweight. 

By Shelly Walker of [Switch] Fitness   

Photography by AB-Photography.us LLC

About Author

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Shelly is a health and wellness coach with Blueprint360 Coaching. Her passion is to support women in their continued health.

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