[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: Functional Movement Complete 5 rounds of the listed number of reps for each exercise. 


  1. 30 seconds x Kettlebell Farmer Carry Hold 

Stand with feet just slightly inside the shoulders and a natural bend at the knee. Body is upright. Chest is tall. Hold two KBs at your sides. Engage the core and breathe.

  1. 30 seconds x Plank Hold 

Face down on the ground up on elbows/palms or knees/toes. Full body squeeze and hold. Breathe!

  1. 30 seconds x Kettlebell Swings

Stand with feet shoulder-width apart and a natural bend at the knee. KB is placed directly in front of you on the ground. Break (hinge) at the hips. With engaged shoulders, place hands on the KB and swing it backwards between legs. Squeeze glutes to stand up, using the momentum of the KB to swing it forward to shoulder height. Allow gravity to pull the KB down, engaging your core, glutes and legs as the KB swings back between legs. Core should remain engaged throughout the entire swing motion. ::


*If you do not have 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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