[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 Dumbbell Deadlifts 

Stand with feet shoulder-width apart and a natural bend at the knee, dumbbells on the ground in front. Squeeze shoulder blades down and back while hinging at the hips. Keep chest open, bend forward and grab the DBs. Activate shoulders and core, squeeze glutes and pick DBs up to return to the starting position. That is one rep.

2 8/8 x Alternating Dumbbell Reverse Lunges 

Stand with feet shoulder-width apart and a natural bend at the knee, holding two DBs at your sides. Keep chest tall as you step your right foot backward, lowering your knee to gently touch the ground behind you. Push off the right foot to return to the starting position. Repeat on the left side and continue to alternate sides until completion.

3 20 x Super[wo]mans 

Lie face down on the ground, fully extending arms and legs. All at the same time, raise arms and legs up off the ground (think puppet strings tied to your entire body). In order to do this, you will need to activate all muscles (especially the glutes and hamstrings!). Pause and squeeze at the top. In full control, lower back to the ground. That is one rep. ::

*If you do not have dumbbells 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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