[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: Upper Body Strength Complete 5 rounds of the listed number of reps for each exercise. 


10 x Dumbbell Floor Presses 

Lying face-up on the ground with knees bent, hold two dumbbells with elbows bent at 90 degrees. Press dumbbells overhead until arms are fully extended. In full control of the dumbbells, lower back down to reset.


8/8 x Single Arm 

Dumbbell Rows 

Stand with right foot slightly behind the left foot, like a “kickstand.” Tip chest slightly forward and place left hand on supporting object (about waist height, like the counter). Right hand holds a DB with palm facing inward. Squeeze the shoulder and pull the DB up. Keep the elbow tight to the body. In full control, lower the DB back down. That is one rep.


30 seconds x Kettlebell Goblet Hold 

Stand with feet shoulder width apart and a natural bend at the knee. Extend arms away from your body as far as you are able while holding a KB. The further out, the harder it becomes. Engage the core! Keep chest tall and keep breathing.

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

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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